Six Tips for the Healthiest Chili

Posted at: 10/09/2012 1:01 PM

Those cool nights scream for chili.  Jen Haugen, Registered Dietitian at Austin Hy-Vee, will share six tips on creating a healthy and nutritious bowl of chili that the whole family will love.
White Bean and Chicken Chili
Serves 8 (1 cup each)

All you need
1 tbsp Grand Selections olive oil
2 medium poblano peppers, seeded and chopped
1 large yellow onion, chopped
3 garlic cloves, minced
1 tbsp ground cumin
1 tsp coriander
1 (32 oz) box Hy-Vee 33%-less-sodium chicken broth
1 lime, juiced
2 cups cooked, shredded chicken breast
2 (15 oz each) cans Hy-Vee great northern beans, drained and rinsed
2 tbsp chopped cilantro

All you do
1. Heat oil in a large Dutch oven over medium-high heat.  Add peppers, onion and garlic; sauté until softened, about 5 minutes.  Stir in cumin and coriander.  
2. Add chicken broth and lime juice; bring to a simmer.  Stir in beans and continue to simmer 5 minutes.
3. Stir in chicken, beans and cilantro.  Heat through.

Nutrition Facts per serving: 180 calories, 4 g fat, .5 g saturated fat, 0 g trans fat, 25 mg cholesterol, 570 mg sodium, 25 g carbohydrates, 7 g fiber, 4 g sugar, 16 g protein.
Chili is a comfort food that keeps us warm throughout the cold fall months. There are many different ways to create chili that is healthy, delicious and contains lots of protein and fiber. Try these tips the next time you are in the kitchen making some chili:
  • Pick the Right Protein – Look for lean proteins.
  • Excess-orize Your Vegetables – Add colorful veggies.
  • Boost the Beans – Use several kinds of beans including pinto, kidney, white or black.
  • SPICE of Life – Use different spices including chipotle, chiles, jalapeños, nutmeg, cinnamon
  • Watch Out for Excess Sodium – choose low= or no–sodium canned vegetables and tomato products.
  • Healthy Toppings - Don’t forget them!
Check out www.hy-vee.com for more delicious recipes.
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen Haugen is a member of the Academy of Nutrition and Dietetics.