Healthy Recipes

Healthy life as well as healthy smile.

In an ongoing effort to promote healthy smiles and a healthy life, I will occasionally post recipes that I have tried and found to be healthy and nutritious. These recipes will offer alternatives to sugar and be low in fat.

Todays recipes are variations on conventional Chili.

Vegetarian White Chili

White Chili

 The first is White Chili by Nancie Thompson and has received 4.5 out of 5 stars by 167 reviewers

 on Allrecipies.com

Servings  (Help)

USMetricCalculate

Original Recipe Yield 8 servings

Ingredients

• 2 tablespoons olive oil
• 2 onions, chopped
• 4 cloves garlic, minced
• 4 cooked, boneless chicken breast half, chopped
• 3 (14.5 ounce) cans chicken broth
• 2 (4 ounce) cans canned green chile peppers, chopped
• 2 teaspoons ground cumin
• 2 tablespoons chili powder
• 2 teaspoons dried oregano
• 1 1/2 teaspoons cayenne pepper
• 5 (14.5 ounce) cans great Northern beans, undrained
• 1 cup shredded Monterey Jack cheese

Directions

1. Heat the oil in a large pot over medium heat. Add the onions and garlic and saute for 10 minutes, or until onions are tender. Add the chicken, chicken broth, green chile peppers, cumin, oregano and cayenne pepper and bring to a boil.
2. Reduce heat to low and add the beans. Simmer for 20 to 30 minutes, or until heated thoroughly. Pour into individual bowls and top with the cheese.

Nutritional Information 

Amount Per Serving  Calories: 521 | Total Fat: 13.9g | Cholesterol: 54mg

Vegetarian White Chili

The second recipe is my variation on one posted by Emeril Lagasse.

His recipe received 5 out of 5 stars by 159 reviewers.

Ingredients

·         2 tablespoons canola oil

·         1 1/2 cups chopped yellow onions

·         1 cup chopped red bell peppers

·         2 tablespoons minced garlic

·         2 small cans of chopped green chilis.

·         1 medium zucchini, stem ends trimmed and cut into small dice

·         2 cups fresh corn kernels (about 3 ears) 0ptional

·         1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed

·         2 tablespoons chili powder

·         1 tablespooon ground cumin

·         1 1/4 teaspoons salt

·         1/4 teaspoon cayenne

·         3 cups cooked black beans, or canned beans, rinsed and drained

·         3 cups vegetable stock, or water

·         Sour cream or strained plain yogurt, garnish and/or shredded cheese

Directions

In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the beans and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

. Adjust the seasoning, to taste.

To serve, Ladle the chili into the bowls . Top each serving with a dollop of sour cream, or yogurt and/or a sprinkle of cheese.

Nutritional info not available, but without chicken and chicken stock, the calorie count, and fat will be lower.

Note whenever possible use organic ingredients


I will be adding these and many more healthy recipes that I have tried and can recommend to a section on our website. for more healthy recipes click on the ink below.


Healthy Recipes

I welcome your comments.

Phillip C. Neal DDS

Crystal Lake Dental Associates

280 B Memorial Court

Crystal Lake, Illinois 60014

815 459 2202

www.DrNeal.com