Feb 11, 2015 2 min read

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Baby, it’s cold outside!

What better way to warm up from the inside out than with a bowl of piping hot chili?

I’ve swapped lean chicken for the traditional beef to cut the fat and calories.

Chicken is low in calories and full of protein. It also is one of the leaner cuts of meat and low in fat.

Great northern beans also are a good source of protein and are low in fat, low in cholesterol, high in dietary fiber and potassium.

Plus, a single cup of beans fulfills 21 percent of the U.S. Department of Agriculture’s recommended daily allowance of iron for an adult woman and 47 percent of the RDA for an adult man.

It also can account for 24 percent of the RDA of dietary fiber in each cooked, half-cup serving. Potassium as both an electrolyte and a mineral aids in energy metabolism.

My chili is big on flavor and nutrition, and a snap to make: Just toss all the ingredients into a slow cooker in the morning, and when you get home in the evening, grab a bowl and have at it!

White Chicken Chili

Makes 8 servings

Ingredients

1 1/4 pounds boneless/skinless chicken breast, cut into cubes

2 cups low-sodium chicken broth

1 (11-ounce) can white corn, drained

2 (15-ounce) cans great northern beans, drained

1 small white onion, chopped

1 (14-ounce) can diced tomatoes, drained

½ teaspoon garlic powder

1 packet white bean chili seasoning mix (or 1 to 2 tablespoons chili seasoning)

Optional

½ cup fat-free sour cream (or plain low-fat Greek yogurt)

Combine all of the ingredients except sour cream or yogurt in slow cooker. Cook on low eight hours

Optional: Serve with a dollop of sour cream or Greek yogurt.

Nutritional information: 165 calories per cup, 1.5g fat, 22g carbohydrates, 4g fiber, 20g protein.

Catie Rogers is a health professional with the Women, Infants and Children program at Community Action Southwest.