Diabetic-Lifestyle Online Magazine White Chili
http://www.diabetic-recipes.com/recipes/DEC97_6.1.htm

Adapted from Diane's White Chili, The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, Ph.D. and Frances Towner Giedt, Bantam Books 1994

(makes 12 servings)

1 pound (450 g) dried Great Northern beans, rinsed and picked over 
7 cups (1.75 l) fat-free low-sodium canned chicken broth 
2 medium onions, about 1/2 pound (225 g), chopped 
3 garlic cloves, minced 
2 tablespoons (30 ml) chopped fresh cilantro 
2 tablespoons (30 ml) chopped fresh mint 
2 tablespoons (30 ml) chopped fresh flat-leaf parsley 
1 bay leaf (optional) 
1 tablespoon (15 ml) ground cumin 
1 teaspoon (5 ml) crushed dried oregano 
1 teaspoon (5 ml) crushed dried thyme 
1 to 2 small jalapeņo chile pepper, seeded and minced 
2 pounds (900 g) boneless, skinless chicken breasts 
 
Condiments: 
 chopped red onion 
 chopped fresh cilantro 
 plain nonfat yogurt 


Place the beans in a 5-quart (5 l) crockery slow cooker. Add cold water to cover 
beans by at least 4 inches (8 cm). Soak overnight or for at least 6 hours. Or put 
beans and water in a large pot and bring to a boil on top of the stove. Boil for 2 
minutes, turn off the heat, cover, and let stand for 1 hour. Drain beans and 
place in slow cooker. 
Add 5 cups of the broth to the slow cooker, along with the onion, garlic, cilantro, 
mint, parsley, bay leaf (if using), oregano, thyme, and chile peppers. Stir well. 
Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. If cooking 
on HIGH, stir after 2 hours of cooking time. 
About 30 minutes before chili will be done, in a large skillet, poach chicken 
breast in the remaining 2 cups (480 ml) chicken broth until just tender, about 
15 minutes. Cool and cut chicken into bite-size pieces. Reserve chicken and 
broth. 
When beans are tender, remove about 3 cups of the beans and mash with a 
potato masher or in the food processor. Return mashed beans to the cooker 
and add the chicken pieces. Stir well. If cooking on LOW, change setting to 
HIGH. Add some of the reserved broth as needed to thin the chili to desired 
consistency (chili should be thick). Cook, uncovered, until chicken is heated 
through, about 10 to 15 minutes. 
Place condiments in individual serving bowls. To serve, ladle chili into soup 
bowls, offering condiments to spoon onto each serving. 

Per 1-cup serving (without condiments): 219 calories (15% calories from fat), 
31 g protein, 4 g total fat (0.8 g saturated fat), 15 g carbohydrate, 4 g dietary 
fiber, 72 mg cholesterol, 72 mg sodium 

Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch)