Chicken Green Chili With White Beans
Ingredients
6 Anaheim chiles
1 tablespoon peanut oil
3 chicken leg quarters, skinned (about 1 ¾ pounds)
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1 1/2 teaspoons ground cumin
1 can (15.5 -ounce) cannellini beans or (such as Goya) other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream
6 lime slices
Preparation
1
Preheat broiler.
2
Cut chiles in half; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened. Place in a heavy-duty zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles; discard skins. Chop chiles.
3
Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.
4
Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices.
.
About
Nutritional Information
Calories:248 (20% from fat)
Fat:5.6g (sat 1.5g,mono 1.9g,poly 1.4g)
Protein:19.1g
Carbohydrate:25.1g
Fiber:4.8g
Cholesterol:45mg
Iron:3.2mg
Sodium:903mg
Calcium:87mg
Yield:
6.0
Added:
Friday, August 13, 2010 - 7:08am
