Good For You Friday: Chicken & White Bean Chili


Whether I like it or not, it is football season.  The first thing that comes to mind is chili.  (Do I think about food too much?)  While I occasionally indulge in the meaty, cheesy variety, I honestly like the lighter, healthier version a lot better.  I based this recipe on a few others that I’ve tried.  It is so delicious, satisfying and – are you ready for this – totally Clean.  No dairy, gluten, eggs, soy, peanuts, corn, sugar, or alcohol here.

White Bean Chicken Chili

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 4-5 garlic cloves, minced
  • 2 pounds ground chicken (or turkey, if you prefer)
  • 2 tablespoons cumin
  • 1 heaping tablespoon fennel seeds
  • 1 tablespoon dried oregano
  • 2 teaspoons chili powder
  • (2) 15-oz cans cannellini beans, rinsed and drained
  • (1) 15-oz can chickpeas, rinsed and drained
  • 4 cups low-sodium chicken broth
  • 1 lb. Swiss chard, stems removed, chopped into 1-inch pieces
  • 1/4 teaspoon red pepper flakes
  • salt & pepper to taste
  • 1/4 cup chopped fresh Italian (flat-leaf) parsley leaves

In a large, heavy-bottomed pot, heat the olive oil over medium-high heat.  Add the onion and cook until translucent, about 5 minutes.  Add the garlic and cook for 1 minute.  Add the ground chicken, cumin, fennel seeds, dried oregano and chili powder.  Cook, stirring frequently, until the chicken is cooked through and broken up, about 10 minutes.  Add the beans, chickpeas, Swiss chard and chicken broth.  Bring the mixture to a strong simmer.  Lower the heat and simmer for 50-60 minutes, until the chili has thickened.  Add the red pepper flakes, stir, and simmer for another 10 minutes.  Season with salt and pepper to taste.  Ladle the chili into serving bowls and sprinkle with chopped parsley.


P.S.  If you can’t imagine chili without cheese, try some shredded parmesan and a dollop of greek yogurt 🙂