white chicken chili

This is a family recipe that has been passed down over the years. It makes for a really great dinner when you have company over at the house. Not only does it make for a good family meal but it also works for an individual’s needs. This recipe isn’t only super tasty, but is pretty healthy as well.

      *Dinner

      *Chili 

Taste- This is super good tasting if you are a big chili fan (and if you aren’t you are missing out.  Please get with the program)

Ease of preparation- Pretty easy to make. 10 minutes prep and 25 minutes to cook. (Not as easy as Top Ramen, but still considered a convenient meal.)

Specific Nutritional Value- This recipe has some vegetables (corn, tomatoes, chile peppers, and onions) meat, and beans.  

Protein: 20.1 g

40%

Cholesterol: 40 mg

13%

Sodium: 786 mg

31%

Dietary Fiber: 6 g

Potassium: 513 mg

Calcium: 67 mg

 Calories:220 

11%

Fat: 6.1 g

9%

Carbs: 21.2g

7%

Vitamins/Tomatoes- Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones.  Tomatoes are rich in vitamin C, Vitamin A helps maintain healthy skin, hair, mucous membranes, bones and teeth.

Protein- It contains 20.1g of protein. the body uses proteins for energy, also gene growth & repair. Helps you to burn more calories

Fats and Sugars- Fats give the body energy for growth. They help us absorb the fat soluble vitamins A, D, E and K. It has 1 gram of saturated fat and 40 grams of cholesterol which is not great but it is not terrible as well.

You should watch how much sugar in your body, this meal contains about 4.3 grams of sugar. Very low for how much you can have for a daily intake.

Bad part of meal- It contains 31% of sodium which is not ideal for the body.
Ingredients-

2 tablespoons vegetable oil, 1 onion, chopped 2 cloves garlic, minced 1 (14.5 ounce) can chicken broth 1 (18.75 ounce) can tomatillos, drained and chopped 1 (16 ounce) can diced tomatoes 1 (7 ounce) can diced green chiles 1/2 teaspoon dried oregano 1/2 teaspoon ground coriander seed 1/4 teaspoon ground cumin 2 ears fresh corn 1 pound diced, cooked chicken meat 1 (15 ounce) can white beans 1 pinch salt and black pepper to taste

Directions- Heat oil, and cook onion and garlic until soft.

Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes.

Add corn, chicken, and beans; simmer 5 minutes. Season with salt and pepper to taste.

What else to eat- Our family usually likes to have a big bowl of fruit in the middle of the table which consist of watermelons, cantaloupe, and grapes. Having bread or biscuits is something that I would recommend as well. Maybe even have some type of yogurt dessert
MONTAGUE B