Healthful cooking

Light color, deep flavor – a healthy white chili

White chicken chili with lime
White chicken chili with lime
Matthew Mead / AP

Main dish

White Chicken Chili With Lime

1 tablespoon vegetable oil

1 cup finely chopped yellow onion

1 red bell pepper, cored and chopped

1 pound lean ground chicken or turkey

1 tablespoon minced garlic

1 1/2 tablespoons chili powder

1 tablespoon all-purpose flour

1 teaspoon ground cumin

1 teaspoon dried oregano

1/2 cup white wine

1 1/2 cups low-sodium chicken broth

2 (15 1/2-ounce) cans white beans, drained and rinsed

4 1/2-ounce can chopped green chiles

1/2 cup reduced-fat sour cream

Salt and freshly ground pepper

Chopped scallions, cilantro, grated low-fat Monterey Jack cheese and lime wedges to serve

In a large nonstick skillet over medium, heat the oil. Reduce to medium-low, add onion and red pepper, and cook 5 minutes, until softened. Add chicken and cook, breaking up large pieces, until no longer pink, about 5 minutes.

Stir in garlic, chili powder, flour, cumin and oregano. Cook, stirring, 2 minutes. Whisk in wine and broth in a stream. Bring mixture to boil, and simmer 10 minutes.

Meanwhile, use a fork to mash 1 cup of the beans. Add whole and mashed beans and chiles to the pot, and simmer 10 minutes. Stir in sour cream and cook until hot. Season with salt and pepper. Serve with scallions, cilantro, cheese and lime wedges on the side. Makes 6 servings.

Per serving: 410 calories, 120 calories from fat (29 percent of total calories), 13 g fat (4.5 g saturated, 0 trans fats), 75 mg cholesterol, 41 g carbohydrate, 9 g fiber, 3 g sugar, 29 g protein, 430 mg sodium.

Associated Press

The first time I ate white chicken chili, I fell in love. I’d always been a fan of tomato-based red chili, but the white version – flavored with green chiles and thickened with sour cream – struck me as cleaner.

So here is my lightened-up version of white chicken chili. It can be eaten straight up by the bowl, over rice (preferably brown), or spooned into a whole-wheat tortilla.

To make the dish creamy without cream, I thickened it by mashing up some of the white beans. Combined with a tiny bit of reduced-fat sour cream, they provide this impeccably slimmed-down chili with an unexpectedly luxurious texture.

Good flavor and thickening ability aside, white beans also happen to be a powerhouse of good nutrition. They’re a terrific source of fiber – which means this chili will fill you up – and a very good source of folate and manganese.

As written, the recipe isn’t especially spicy. To save time, I call for canned green chiles, which are quite mild, and generic chili powder (a blend of ground chili peppers and spices, often oregano and cumin).

If you wanted to heat it up, use your favorite fresh chiles. Poblanos – roasted, peeled and chopped – would be perfect, as would chopped and sautéed jalapeños and serranos. Or just finish the dish with your favorite hot sauce.

And don’t forget the garnishes. They add so many layers of flavor and texture that they’re well worth the extra work.

Sara Moulton hosts public television’s “Sara’s Weeknight Meals.” Her most recent cookbook is “Sara Moulton’s Everyday Family Dinners.”

Read more Food stories from the Miami Herald

  • Wine

    Crisp and affordable, Spanish white wines won’t dent your wallet

    When we talk about Spanish wines, it’s easy to think only of its reds — the flagship tempranillos of the Rioja region, the august wines of Ribera del Duero, the trendy new offerings from Priorat.

 <span class="cutline_leadin">Bhindi masala: </span>Fried okra in a flavorful spice paste is a surefire way to fall in love with the misunderstood vegetable.


    No slime: Indian dish brings out the best of okra

    I am glad that no one ever forced stewed okra on me during my childhood, because the stories I’ve heard from stewed-okra veterans have been traumatizing. Friends and colleagues have described memories of okra that was sulfurous and slimy and yet left a cottony feeling on their tongues and gums. (This is no coincidence: The okra plant is related to the cotton plant.)

 <span class="cutline_leadin">Layered Tomato-Watermelon Salad</span>


    7 new ways to build a 7-layer salad

    From fruits to pastas, novel ideas to liven it up the next time you layer it on.

Miami Herald

Join the

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category