Ingredients
1 teaspoon olive oil
1 medium onion, chopped(1 1/2 cups)
2 large garlic cloves, crushed
3/4 pound boneless, skinless chicken breast
3 teaspoons cumin
1 tablespoon fresh oregano or
2 teaspoons dried
1 (15.5-ounce) can great northern beans (1 1/2 cups)
3/4 cup fat-free, low-salt canned chicken broth
2 medium jalapeño peppers, seeded and chopped
Several drops hot pepper sauce
Salt and freshly ground black pepper
Toppings
1 medium red bell pepper, diced ( 1/2 cup)
4 scallions, sliced
2 tablespoons grated Monterey Jack cheese
Heat oil in nonstick skillet. Add onion and sauté 5 minutes. Do not brown. Add the garlic and sauté 3 minutes. Remove fat from chicken and cut into thin strips, about 1/2 inch by
2 inches. Add to pan with cumin and oregano. Sauté 2 minutes. Drain and rinse beans. Add to pan with chicken broth and jalapeño peppers. Cook gently for 3 minutes or until sauce begins to thicken. Add hot pepper sauce and blend well. Add salt and pepper to taste. Place bell pepper,
scallions and cheese in small bowls. Serve chili over rice and pass the toppings. Makes 2 servings.
Per serving: 582 calories; 61 g protein; 54 g carbohydrate; 14 g fat; 21 percent of calories as fat; 13.7 g fiber; 121 mg cholesterol; 911 mg sodium.