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White Bean ChiliI

Source of Recipe

The Diabetes Food and Nutrition Bible - by Hope Warshaw - e-mail

WHITE BEAN CHILI
"The Diabetes Food and Nutrition Bible" by Hope Warshaw

Exchanges
WW Points
Yield: 6 servings

- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 tablespoons minced green pepper
- 2 tablespoons unbleached white flour
- 1 tablespoon ground cumin
- 2-1/2 cups fat-free, reduced-fat chicken broth
- 3 cups cooked white navy beans or cannelini beans
- 1 cup white corn (frozen or fresh)
- Salt and pepper to taste
- Garnish: 1/4 cup minced parsley

In a large stockpot, over medium-high heat, heat the oil.
Add the onion, garlic, and green pepper and saute for 3-4 minutes. Sprinkle the flour and cumin over the onion mixture and cook 1 more minute.

Add the remaining ingredients except the parsley and bring to a boil. Lower the heat to simmer and cover, and cook for 30-35 minutes.

One 1-cup serving equals: Calories: 197, Fat: 3 g, Colesterol: 0 g, Sodium: 204 mg, Carbohydrate: 34 g, Fiber: 7 g, Protein: 11 g ++++ Exchanges: 2 Starch, 1 Very Lean Meat ++++ WWP: 3