Monday, June 11, 2007

Lime Navy Bean Chili

Prep: 15 minutes + soaking
Cook: 5 hours
Yield: 6 servings

1 1/4 cup dried navy beans
3 cups water
2 bone-in chicken breast halves (7 ounces each), skin removed
1 cup frozen corn
1 medium onion, chopped
1 can (4 ounces) chopped green chilies
4 garlic cloves, minced
1 tablespoon chicken bouillon granules
1 teaspoon ground cumin
1/2 teaspoon chili powder
2 tablespoons lime juice

Place beans in a large saucepan; add water to cover by 2-in. Bring to a boil; boil for two minutes. Remove from the heat; cover and let stand for one hour. Drain and rinse beans, discarding liquid.

In a 3-qt slow cooker, combine the beans, water, chicken, corn, onion, chilies, garlic, bouillon, cumin and chili powder. Cover and cook on low for 5-6 hours or until beans are tender and chicken juices run clear.

Remove chicken breasts; remove meat from the bones and cut into bite-size pieces. Discard bones and return chicken to the chili. Stir in lime juice just before serving.

Tips and Tricks
Use boneless skinless chicken breasts to save time. Substitute canned beans to skip the boiling step. Rinse canned beans well to remove sodium. Use Pampered Chef chopper to chop onion.
Make It Healthier
Trim excess fat from chicken. Use low-sodium bouillon.
How Kids Can Help
Measure dry ingredients. Chop onions with food chopper. Press buttons on slow cooker.

Nutrition Facts
1 cup equals 250 calories, 2 g fat (1 g saturated fat), 30 mg cholesterol, 532 mg sodium, 37 g carbohydrate, 12 g fiber 22 g protein
Diabetic Exchanges
2 starch, 2 very lean meat, 1 vegetable

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