Life
Healthy White Chicken Chili Recipe
https://www.cookincanuck.com/chipotle-white-chicken-chili-recipe-corn-beans-gluten-free/
This hearty and healthy white chicken chili is packed with corns, beans and tons of flavor. It also happens to be dairy-free and gluten-free.
Ever since I first made this healthy white chicken chili, it earned a place in our meal rotation. My husband and two boys are long-time diehard fans of my Smoky Turkey Chili, so I wasn’t sure if this white bean chili would win them over. At the first bite…success!
Since my boys are such tried-and-true chili fans. I always make a double batch since it freezes well. Really, there is nothing more satisfying at 5pm than discovering that you have a big container of chili in the freezer, just waiting to be defrosted and gobbled up by ravenous kids.
Well, maybe a Caesar Cocktail (aka Canadian Bloody Mary) would be more satisfying. But that’s not really going to help the kids, is it?
If you’re looking for a meatless version, try my Instant Pot Vegetarian Chili.
What you need for this healthy white chicken chili:
These are the main components for this recipe (affiliate links included):
- Chicken: Use boneless, skinless chicken breasts for this recipe, and cut it into 3/4-inch pieces before cooking. Chicken breasts vary widely in size, so use the weight (1 1/4 pounds) as a guide.
- Corn: I used frozen corn kernels for convenience, but fresh works well, too. If using frozen corn, there’s no need to defrost it first.
- Beans: Any type of canned white beans will do – either labeled as cannellini beans, white kidney beans or great northern beans. Be sure to drain into a fine mesh sieve and rinse well.
- Chipotle pepper: Chipotle peppers add a fantastic smoky flavor. They’re sold in cans with adobo sauce and found in the international aisle of many grocery stores. You’ll have extras from the can, so be sure to see How to Freeze Chipotle Peppers.
- Aromatics: The basics will do the trick – onion and garlic.
- Spices: Dried oregano and ground cumin can be found in almost any grocery store.
- Cornstarch: A couple of tablespoons of cornstarch help to thicken the chili as it simmers. Flour can be used instead, but be aware that it’s not gluten free if that’s a consideration for you.
- Broth: I prefer chicken broth for this recipe, but vegetable broth can be used in a pinch.
How I lightened up this chili:
White bean chicken chili is often finished off with sour cream, cream cheese or yogurt to achieve the creamy consistency.
In an effort to lighten it up and turn it into a dairy free recipe, I made a couple of adjustments. First, cornstarch is mixed into the cooked chicken, which helps to thicken the broth as it simmers.
Second, I smashed half of the white beans with the back of a fork before adding to the chili. The smashed beans “melt” into the broth and help to thicken while also adding a dose of healthy fiber and protein. Bonus!
Frequently Asked Questions:
How long does this chili last in the refrigerator?
According to the USDA, cooked chicken can last up to 3 to 4 days when refrigerator properly. Store it in an airtight container, such as this one (affiliate).
Can it be frozen?
Since this recipe is dairy-free, it freezes particularly well. Let the chili cool completely, then transfer it to freezer-safe airtight containers. You could use glass freezer containers or resealable freezer bags. If using bags, lay them flat on a cookie sheet. Once frozen, the bags can be stacked either flat or upright.
What should I serve on the side?
Almost any sort of salad would work. Some of our favorites are Brussels sprouts salad, warm kale salad or a simple green salad with a homemade balsamic vinaigrette.
Cornbread or tortilla chips are always fantastic dipping or crumbling into the chili.
Tools used for this recipe:
Wooden spatula – I use mine everyday day for sauteing veggies, breaking up ground meat and just general stirring.
Ceramic Dutch oven – I use Le Creuset one handed down by my grandparents (many great curries have been made in it). For a most cost-effective alternative, this Dutch oven has great reviews (I actually put the Oyster White one on my holiday wish list).
Other healthy dinner recipes:
Butternut Squash Stew with Quinoa & Beans {Cookin’ Canuck}
Indian-Inspired Ground Turkey Shepherd’s Pie {Cookin’ Canuck}
Pumpkin Miso Broth with Soba {My New Roots}
Kale Sun Dried Tomato Pasta {Eat Good 4 Life}
Healthy White Chicken Chili Recipe
This hearty and healthy white chicken chili is packed with corns, beans and tons of flavor. It also happens to be dairy-free and gluten-free.
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Cuisine: American
Keyword: Chili Recipes, White Chicken Chili
Prep Time: 20 minutes
Cook Time: 55 minutes
Total Time: 1 hour 15 minutes
Servings: 6 Servings
Calories: 256.7kcal
Instructions
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Heat 2 teaspoons of the canola oil in a large saucepan set over medium heat. Add the onions and cook until translucent, about 5 minutes.
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Add the oregano and cumin, and cook, stirring, for 30 seconds. Add the garlic and cook for additional 30 seconds.
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Increase the meat to medium-high, then add the chicken breasts pieces. Cook, stirring occasionally, until the chicken is just cooked through.
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Push some of the chicken aside to make a space in the middle, and pour in the remaining 1 teaspoon of canola oil. Add the cornstarch, then stir into the chicken, cooking for 1 minute.
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Add the corn, green chiles, chipotle pepper, adobo sauce and chicken broth, and stir to combine.
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In a medium-sized bowl, smash 1 ½ cups of the white beans with the back of a fork. Add the smashed beans to the chili.
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Bring the mixture to a boil, then reduce the heat and simmer, uncovered, for 30 minutes.
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Add the remaining whole beans and the lime juice to the chili. Simmer for additional 10 minutes, or until the chili is thick.
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Adjust seasonings (salt and pepper) as desired. Stir in cilantro. Serve.
Notes
Weight Watchers Points: 1 (Blue – Freestyle SmartPoints) / 3 (Green) / 1 (Purple)
Nutrition
Serving: 1.25Cups | Calories: 256.7kcal | Carbohydrates: 34.1g | Protein: 26.4g | Fat: 4.3g | Saturated Fat: 0.7g | Cholesterol: 43.3mg | Sodium: 604mg | Fiber: 8.8g | Sugar: 2.1g
Tried this recipe?If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
This recipe was first published on October, 2013 and updated on December 16, 2020.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
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