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Dinner Tonight! | The Lighter Side

One for the Fans: Chicken Chili


A hungry Super Bowl crowd usually likes chili. But given all the other stuff you'll eat that day, why not make a lighter version of the old standby? This one pairs lean chicken breast (instead of beef) with white beans for a white chili. Spooned over baked potatoes, it makes for a filling entree--just what football fans need.

To thicken the chili, use cornstarch and instant masa flour (sold under brand names such as Masa Harina). The instant masa adds a distinct corn flavor.

Let the fans shoulder their way to the table for an array of garnishes, a crispy salad and crunchy veggie sticks. No tackling in the house, though.

You can double or triple this recipe.


Super Bowl White Chili

Active Work Time: 20 minutes * Total Preparation Time: 50 minutes

Nonstick cooking spray

2 teaspoons oil

2 cups diced onions

2 tablespoons minced garlic

2 boneless, skinless chicken breasts (about 1 1/4 pounds) cut into 1 1/2-inch cubes

1 teaspoon dried oregano

1/2 teaspoon ground cumin

3 (14 1/2-ounce) cans low-sodium chicken broth

2 (15-ounce) cans white kidney beans, drained

3 tablespoons cornstarch

6 tablespoons water, divided

3 tablespoons instant masa flour

2 cups coarsely chopped spinach leaves

1 tablespoon vinegar


White pepper

4 baked potatoes, cut in half

Chopped cilantro, sliced green onions, lime wedges, low-fat sour cream sprinkled with chipotle chile powder, for garnish

Spray a 4-quart saucepot with nonstick cooking spray, add the oil and heat over medium heat. Add the onions and garlic and cook over medium-low heat until the onions are tender but not browned, about 5 minutes.

Stir in the cubed chicken. Cook and stir until the chicken turns white and is cooked on the outside, about 5 minutes. Stir in the oregano and cumin. Stir in the chicken broth and beans. Heat to boiling. Reduce the heat to a simmer and cook about 10 minutes.

Blend together the cornstarch and 3 tablespoons of the water until smooth. Stir the mixture into the simmering chili until blended. Return the chili to a simmer and cook until thickened and clear, about 5 minutes. Blend together the masa and the remaining 3 tablespoons of water; stir into the chili to thicken. Stir in the spinach. Bring to a boil and simmer 1 minute. Stir in the vinegar. Season to taste with salt and pepper.

Serve the chili over the baked potatoes. Garnish with the cilantro, green onions, lime wedges and sour cream.

4 servings. Each serving: 472 calories; 989 mg sodium; 84 mg cholesterol; 8 grams fat; 1 gram saturated fat; 53 grams carbohydrates; 47 grams protein; 10.13 gram fiber.

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