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White Chicken Chili and Vegetable Chili

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J ust in time for the big game—two chili recipes. One is for carnivores, the other for herbivores. Courtesy of Joan Snyder, a certified holistic health coach and co-founder of Health Coaches of Delaware in Wilmington (www.healthcoachesofdelaware.com).

 

White Chicken Chili

Ingredients:

  • 2½ cups water
  • 1 teaspoon lemon pepper
  • 1 teaspoon cumin seed
  • 1½ pounds chicken breast (skinless and boneless)
  • Olive oil spray
  • 1 cup chopped onion
  • 1 clove garlic, minced
  • 2 (4 oz.) cans diced green chilies
  • 1 teaspoon ground cumin
  • 2 (9 oz.) packages frozen shoepeg corn
  • 2–3 tablespoons lime juice
  • 2 (15 oz.) cans Great Northern Beans
  • Optional (if you must): Baked tortilla chips and/or shredded low-fat Monterey Jack cheese

Directions:

Boil water with lemon pepper and cumin seed. Add chicken and cook on medium until its juices run clear. Remove chicken, cut into bite-sized pieces. Return to water.

In skillet cook garlic and onions until translucent. Add to chicken pot along with corn, cumin, chilies and lime juice. Bring to boil, then add beans. Cook until beans are warm.

This makes a delicious chili. If you need more, or are serving it at a party and need chips and cheese: Put a few corn chips in the bottom of your bowl. Then add some cheese, and pour the warm chili on top. The cheese will melt and the chips will still crunch.

 

Vegetable Chili

Ingredients:

  • 1½ pounds butternut squash; peeled, seeded and cut into chunks
  • 3 carrots, cut into chunks
  • 2 large bell peppers (yellow, red and orange) cut into chunks
  • 2 zucchini, cut into chunks
  • 1 large onion, chopped
  • 1 clove garlic, minced
  • 1 tablespoon chili pepper
  • 2 tablespoons olive oil
  • 1½ teaspoons ground cumin
  • 1 teaspoon salt
  • 1 can (28 oz.) diced tomatoes in juice
  • 2 cans (15 oz. each) black beans, drain and rinse
  • 1 cup salsa or 2 cups vegetable broth
  • 1 cup water

Directions:

Preheat oven to 450 degrees. Make all chunks similar in size, about ¾ inches. Toss first four vegetables in 1 tablespoon of olive oil, the cumin, and ¼ teaspoon of salt. Put on two baking pans (with sides). Roast vegetables for 20 minutes, until tender. Set aside.

Heat other tablespoon of olive oil; add onion and sauté until softened (about 8–9 minutes). Add garlic and chili powder. Sauté another 2–3 minutes.

Add tomatoes, beans, salsa (or broth) and water. Boil, then reduce to a simmer. Cover and cook for 30 minutes. Stir in roasted vegetables, simmer and serve.

For an extra healthy boost, chop up some spinach or greens and toss before serving.

Photo by Len Rizzi via Wikimedia Commons

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