I’ve been waiting for this time of year for months. I love Fall: crisp mornings, changing leaves, but most of all, I love Fall foods! Several people in my inner circle have mentioned chili in conversation recently and it has gotten me very excited. So, this week, I thought to myself, it’s time...
Time to make a delicious batch of chili. To start the season, I decided to ease in with a White Chicken Chili and a twist of Sriracha Lime Cream on top. What I love about chili and other Autumn soups and stews is that you can take a basic recipe and really healthify it. Is that even a word?
Healthify: verb. To modify a recipe or dish to improve its health value.
While I’m not 100% confident that this is an actual word, it best describes what I am an expert in, healthifying recipes. This is exactly what I did with this chili recipe to make it one big pot of nutrition.
Here are a few ways that you can easily healthify your favorite chili recipe:
1. Add more vegetables. My #1 rule of healthifying. We are accustomed to the American way of building meals: Meat, starch, small veggie side or salad. I encourage everyone to reverse their thinking by making veggies the top priority. In my chili recipe, I added 3 heaping cups of kale, poblano peppers, red onion, and green chiles. By doing this, I added more vitamin A, C, K, folate, calcium and the ever-important fiber.
2. Use lean meats. Lean proteins are lower in saturated fats than most red meat or pork. According to the AHA, limiting consumption of these fats can help lower blood cholesterol levels and lessen the risk of heart disease. A recent study showed that there could be a link between higher intake of saturated fat and the risk for Alzheimer’s disease (although more research is needed at this time). A good case for choosing lean proteins such as chicken or turkey breast and beans, if I do say so myself! Learn more about protein from our trainer.
3. Boldly season your chili. Chili powder, cumin, coriander, garlic, smoky paprika, black pepper, cayenne, oregano, lemon pepper, cocoa or coffee (red chili), lime juice, cider vinegar. Notice I haven’t even said salt yet? Give your food a taste at the end and add salt as needed.
4. Pick toppings that add flavor, but not a lot of calories. The cilantro and green onions add 5 calories together and a dollop of the Sriracha Lime Cream about 20 calories. Avocados also make a great topping because they are rich in healthy fats (1/4 of an avocado adds about 80 calories).
5. Lastly, add whole grains. Don’t be afraid to throw in some quinoa, millet, barley, or brown rice. Whole grains are packed with fiber, B vitamins, vitamin E, iron and healthy fats.
White Chicken Chili with Sriracha Lime Cream
Yield: 6 servings
Serving Size: about 1 cup chili
Nutrition Facts (with toppings): Calories 270, Carb 25g, Protein 28g, Total Fat 8g (Saturated 1.5g, Monounsaturated 4g, Polyunsaturated 1.5g), Dietary Fiber 6g
2 Tbsp avocado or grapeseed oil
2 cups red onion
1 medium poblano pepper, medium dice
2 garlic cloves, minced
2 tsp cumin
1 tsp dried oregano
1 tsp ground coriander
½ tsp chili powder
½ tsp garlic powder
2 4.5 oz cans diced green chiles
1 cup water
1 15.5 oz can cannellini beans (add another if you love beans!)
1 lb rotisserie chicken breast, cooked, shredded
4 cups low sodium chicken broth
3 cups kale, chopped and packed
Sriracha Lime Cream:
1 5oz container non-fat plain Greek yogurt
1 Tbsp fresh lime juice
½ tsp honey
1 tsp Sriracha
¼ tsp salt
Heat oil in a large Dutch oven over medium-high heat. Add onion and poblano to pan; sauté 6 minutes or until tender, stirring frequently.
Add garlic; sauté 2 minutes, stirring frequently.
Stir in cumin, dried oregano, coriander, chili powder, and garlic powder; sauté 1 minute.
Stir in chiles; reduce heat to low, and cook 5 minutes, partially covered.
Meanwhile, in a small bowl, mash ¼ cup of the cannellini beans with a fork.
Add the chicken, water, cannellini beans (whole and mashed), and broth to the pot and bring to a simmer. Cover and simmer 10 minutes.
Stir in fresh kale just until wilted and incorporated. Salt and pepper to taste.
To make the Sriracha Lime Cream, combine all ingredients in a bowl and stir until incorporated.
Ladle 1 cup of chili into each bowls and top with cilantro, green onions, and 1 tablespoon of Sriracha Lime cream and enjoy!
Want more ideas for other warm and delicious soups? Join us for The Chopping Block's Autumn Soups and Stews class coming up in December. Our December calendar will be live on Friday!
You can also learn how to make a lovely seasonal Butternut Squash Bisque with Shaved Brussels Sprouts, Toasted Pecans and Pecorino in this Wednesday's The Great Pumpkin class at Lincoln Square. Grab a spot now!
