By Mayo Clinic Staff

Dietitian's tip:

To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.

Number of servings

Serves 8

Ingredients

  1. 1 can (10 ounces) white chunk chicken
  2. 3 cups cooked white beans
  3. 1 can (14.5 ounces) low-sodium diced tomatoes
  4. 4 cups low-sodium chicken broth
  5. 1 medium onion, chopped
  6. 1/2 medium green pepper, chopped
  7. 1 medium red pepper, chopped
  8. 2 garlic cloves, minced
  9. 2 teaspoons chili powder
  10. 1 teaspoon ground cumin
  11. 1 teaspoon dried oregano
  12. Cayenne pepper, to taste
  13. 6 tablespoons shredded reduced-fat Monterey Jack cheese
  14. 3 tablespoons chopped fresh cilantro
  15. 6 ounces low-fat baked tortilla chips (about 65 chips)

Directions

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.

Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.

Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).

Nutritional analysis per serving

Serving size :About 1.5 cups

  • Total carbohydrate 41 g
  • Dietary fiber 7 g
  • Sodium 389 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Cholesterol 22 mg
  • Protein 19 g
  • Monounsaturated fat 1 g
  • Calories 268
Nov. 01, 2011