Eat– for Good Health

Readers of GOLD STANDARD OF THIN rave over (page 53) our White Bean and Chicken Chili.  It’s delicious with a dollop of low fat sour cream, sprinkles of shredded low-fat cheddar, corn bread and a side salad.

White Bean Chicken Chili Recipe

Ingredients for 6 servings:

  • 3/4 pound boneless skinless chicken breasts, cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 medium onion, chopped
  • 1 jalapeno pepper, seeded and chopped
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 2 tablespoons olive oil
  • 4 garlic cloves, minced
  • 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained, divided
  • 3 cups chicken broth, divided
  • 1-1/2 cups (6 ounces) shredded cheddar cheese
  • Sour cream and minced fresh cilantro, optional


  • Sprinkle chicken with salt and pepper. In a large skillet over medium heat, cook the chicken, onion, jalapeno, oregano and cumin in oil for 3-4 minutes or until chicken is browned and vegetables are crisp-tender. Add garlic; cook 1 minute longer.
  • Transfer to a 3-qt. slow cooker. In a small bowl, mash 1 cup of beans; add 1/2 cup broth and stir until blended. Add to the slow cooker with the remaining beans and broth. Cover and cook on low for 3 to 3-1/2 hours or until heated through.
  • Stir before serving. Sprinkle with cheese. Garnish with sour cream and cilantro if desired. 

5 thoughts on “Eat– for Good Health

  1. Mary Alice Tallmadge

    What a perfect meal for our crisp cool fall day. Love your upbeat spirit and always healthy ideas, Kathleen. Instead of gaining holiday weight, I’m all about controlling calories.

  2. Kathleen Rowland

    Mary Alice, me too and thanks for your kind words. Food is important, and upcoming holiday get togethers are too, but I like to serve and eat the healthy fare. Turkey is so low calorie and healthy.

  3. Janessa Breckenridge

    I like rice and bean dishes, and a little chicken is nice also. You mentioned here that 1 out of 5 children in the U.S. live in poverty. I decided to donate to causes here rather than abroad this year.

  4. Kathleen Rowland

    Yes, the U.S. is a terrible place to be poor. My husband did the goat/chicken donation for Save the Children, but I am buying the emergency food kits for poor families here. One kit of $16 feeds a family of five for one day. It contains oatmeal, lentil soup, and a rice and bean casserole.

  5. Reba Studebaker

    The food kits sound delicious. Many poor families live in cramped motels in Orange County, California. But their space is equipped with a microwave. The Isaiah House serves wonderful meals to families, and I think many live in cars.

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