• 1 lb skinless chicken breast, grilled with 1/4tsp each, salt, black pepper, garlic powder.
  • 1tsp canola oil
  • 1 medium onion, chopped
  • 1.5 tsp garlic powder
  • 1/4tsp salt
  • 1tsp ground cumin
  • 1tsp dried oregano
  • 1/2tsp black pepper
  • 1/4tsp cayenne pepper
  • 1 (14.5oz) can low sodium chicken broth
  • 2 (15.5oz) cans low sodium great northern beans, drained
  • 2 (4oz) cans green chilies
  • 1/2c reduced fat sour cream, room temperature*
  • 1/2c skim milk


Grill (or poach chicken) until cooked and then cut into 1/2inch cubes. In a large pot, sauté onion in canola oil until translucent. Add garlic powder, cumin, oregano, black pepper, cayenne pepper. Add in beans, broth, and chilies. Bring to a boil. Reduce heat and simmer uncovered for 30minutes.
Take chili off direct heat and allow to sit for 5 minutes. Stir in sour cream and skim milk before serving to add richness.
*sour cream can be left out altogether OR add dollop of about 1.5TB per serving bowl. The chili will not freeze well with sour cream.

Makes about 6 servings
Serving Size: 1 1/4 cup


Calories 278
Fat 5.4g
Saturated Fat 2.1g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 1.9g
Cholesterol 55mg
Sodium 613mg
Potassium 582mg
Carbohydrate 29g
Fiber 6.9g
Sugar 1.3g
Protein 27.2g

Contributed by Debbie Ragan