Healthy White Bean Chicken Chili

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• A healthy version of white bean chicken chili with an additional salsa that blends perfectly into the chili and spices creating the most flavorful chicken chili you have tried so far. No additional cream cheese or heavy cream here is needed.

• Gluten free chili that is also low-carb.

• Budget-friendly - this chicken chili is made with simple and economical ingredients that you most probably already have in your kitchen (if you are an avid home cook 😉

• Blanched flavors and moderately spicy. You can decide how much spicy you want it to be.

• Chicken - for easier and quicker gluten free chili, use boneless skinless chicken breasts. Feel free to use any chicken pieces on bone, this is what will give even more flavor, although will require more prep work on your side. You can cook it up and remove it from the chili later to shred or dice into cubes and return to the pot later.

• Salsa - use any type that you have on hand, preferably medium spicy, you can always add extra chipotle or chili powder if you feel its not hot enough.

• Seasonings - It is an easier and quicker healthy white bean chicken chili because it's made with ground spices and not fresh hot peppers that are traditionally used in chilis. A combination of various spices is what gives the chili its authentic flavor, especially cumin which is very popular in Mexican dishes. Alternatively, a pre-mix package of taco or burrito seasoning should work here as well, however, I haven’t tried this version yet.

• Broth - I suggest using low sodium chicken broth and overall tasting the dish for salt as you go. The recipe calls for 1 teaspoon of salt as well as 1 teaspoon of all seasoning. It is best to start with adding less as you can always add more if needed.

• Beans - white beans ( Cannellini beans) which are large-sized kidney beans, are the preferred choice here. Thanks to their larger than other bean sizes, their ‘’meaty’’ texture, and nutty flavor they are often best to use in soups, chilis and some sauces. Your next choices are Great Northern Beans, Navy beans, Garbanzo beans aka chickpeas, Pinto beans, Red Kidney beans. But as we are here going for more of a healthy white chicken chili look, white beans are favored.

In a heavy bottom dutch oven or similar pot over high heat, add chicken breasts, broth, spices (cumin, coriander, paprika, chipotle, red chili, all seasoning) salt, and pepper.

Bring to a boil, reduce the heat to low, and simmer for 30 minutes.

Meanwhile, saute red bell peppers until softened, add onions, garlic and saute for a couple of minutes more. Set aside.

Remove the chicken from the pot and shred it finely, return back to the pot.

Mash one-half of the beans until paste-like, add it to the pot along with the rest of the beans, corn, bell peppers, onion, garlic, salsa. Stir to combine and simmer for 20-25 minutes.

After that, mix cornstarch with water and carefully stir in the chili.

Simmer the chicken chili until it is thickened. About 2-3 minutes. Make sure the heat is on low.

Enjoy your healthy white bean chicken chili warm with a dollop of sour cream, fresh cilantro, lime wedges, tortilla chips, and more chipotle or red chili powder on top.

• Thickening the chili - I used cornstarch with water as it is the easiest way to thicken any dish. Cornstarch is naturally gluten-free, however, it can be made in manufacturing facilities together with gluten-free products. To be on the safe side, always double-check the label and ingredients.

The standard ratio for the slurry is 1:1.

This healthy white bean chicken chili is lighter and does not come out as most of the traditional very thick chilis. Also, try to make sure you are simmering on the lowest setting because if cornstarch is stirred in a high heat environment it may cause lumps. Over-simmering is also not recommended as it will reverse the process and your chili may become thinner. Chili will thicken even more as it cools.

• Chicken - you can also use a pre-cooked chicken here, in this case, simmer it in spices initially only for half time, not 30 minutes (risk of overcooking the chicken). I would still encourage you to use raw chicken as it will give more flavor to the chili as it cooks plus the chicken itself will become more flavorful thanks to spices.

• Spicy or mild - Chili itself is supposed to be spicy and you can balance the flavors off by serving it with sour cream, yogurt, guacamole, tortilla chips or rice. A good rule of thumb making any spicy food is to add spicy ingredients gradually, less is more and if anything, extra heat can be added later to the pot or to individual serving bowls. Also, chili will become more flavorful and possibly spicier after day 1.

• Rinse and drain the beans - despite the fact that some chefs prefer to use in cooking that thick liquid from the can the beans came from, it is not the best idea, and I'll tell you why. It has a lot of starch and is usually full of sodium. Not healthy, please rinse and drain the beans before using. Unless you can find pretty much organic eco stuff.

• Leftover beans - In case (just in case) you have leftover beans, never store them in the same can that they came from. I know how convenient it is but don't do it. They will be off very quickly and will pick up the taste of the metal, and this for sure, should be avoided for your health. Pop them in a preferable glass, mason jar or any airtight container with a lid and store them in the fridge for up to a week.

• Looking for more gluten free chili recipes or craving for more beans? Try these next: Beans and Cornbread, Beef Enchilada Casserole, Vegetarian Enchiladas, Easy Vegan Chili.

What else could you add to this healthy white bean chicken chili?

• Chunky Vegetables - carrots, celery, bell peppers, broccoli, cauliflower.

• Spices - I like to say Italian spices but critics will argue that in this case is will not be a chili at all. BUT I like my oregano and basil and would sprinkle it on any food. Try it!

• Cocoa powder - yes, cocoa is one of the secret ingredients in chilis. That may sound weird but it does help the other spices to open up more and thus the overall flavor is richer. (Best to use in red chilis though)

• Add more bulk to your chicken chili - lentils or extra type of beans such as red kidney beans or chickpeas will make your chicken chili ultra thick.

• Have you tried my other delicious Crock Pot Chicken Chili With Cream Cheese yet?

Now to the best part of this Healthy White Bean Chicken Chili recipe - T O P P I N G S! In my opinion, the more the merrier!

Here's what you can add, but are not limited to:

• Grated cheddar or your favorite queso 🙂
• Sour cream, creme fraiche, yogurt
• Freshly chopped Parsley
• Freshly chopped Cilantro
• Sliced Jalapenos
• Chopped Cilantro
• Sliced Jalapenos
• Lime
• Tortilla chips
• Fritos
• Cotija cheese or even crumbled feta
• Vegan parmesan - why not?
• Sliced green onions, chives
• Serve with Lime Cilantro Rice

• To Store. Store leftover healthy white bean chicken chili in an airtight container in the refrigerator for up to 5 days.

• To Freeze. Place the chili in an airtight freezer-safe storage container and freeze for up to 2 months. Don't use glass as the chili will thicken and may rupture the glass when frozen. Let thaw overnight in the refrigerator before reheating.

The best way to thicken a chicken chili is to add a cornstarch or flour slurry towards the end of the cooking process. Potato starch and arrowroot are rarer but will also work as thickening agents. These ingredients need to be mixed with water prior until creamy and should have no lumps when added to chili.

Chili is delicious on its own but not as good without the toppings! Think large dollops of sour cream, creme fraiche, yogurt, jalapenos, fresh cilantro, lime, avocado or guacamole, shredded cheddar cheese, chopped tomatoes, sweet corn, cotija cheese, tortilla chips. Also, try adding a pinch or two of cocoa powder which helps spices to open more which will result in a richer flavor.

Chilis usually thicken as they simmer, and even more, after they have been refrigerated. However, if your chili is extremely runny, you can add 2 tablespoons of cornstarch mixed prior with 2 tablespoons of water and stir it right into the pot, continuously whisking. The thickening should happen in about 5 minutes of simmering on low heat.

The best beans to use in chili will depend on the method of preparation of your chili. For a quick chili, any beans will work, especially the white ones and chickpeas. For more complex chili recipes and slow cooker chili, I’d recommend using dark red kidney beans as they hold up their texture really well during long simmering.

The best way to make your chili less spicy is to add the hot spices gradually. Less is more and you can always add extra later. The chili will soak up the spices as it cooks and become spicier on the next day. If it is way too spicy for you, serve it with a generous dollop of sour cream or yogurt, bowl of rice, or even add a bit of milk or coconut milk to your chili that helps to neutralize the burn.

• Beef Enchilada Casserole
• Mango Salsa
• Cajun Corn On The Cob
• Crock Pot Chicken Enchilada
• Chicken Enchiladas With White Sauce

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Vegan Red Lentil Soup (Gluten-Free, Dairy-Free)

Gluten Free Chicken Soup With Kale

I hope you'll enjoy this healthy white bean chicken chili recipe and if you make it, please let me know down below in the comments or by tagging @theyummy_bowl under your picture on Instagram.

Thank you for reading,

Love,

Julia