Hestia Homeschool for Young Wild Women

Sunday, February 22, 2004
3:48:00 PM EST
Feeling Happy
Hearing Green Grow the Rushes- Oh

WHITE BEAN CHILI

Yield: 6 servings
Source: "The Diabetes Food and Nutrition Bible" by Hope Warshaw
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=70

INGREDIENTS

-  1 tablespoon olive oil
-  1 medium onion, chopped
-  3 cloves garlic, minced
-  3 tablespoons minced green pepper
-  2 tablespoons unbleached white flour
-  1 tablespoon ground cumin
-  2-1/2 cups fat-free, reduced-fat chicken broth
-  3 cups cooked white navy beans or cannelini beans
-  1 cup white corn (frozen or fresh)
-  Salt and pepper to taste
-  Garnish: 1/4 cup minced parsley

DIRECTIONS

In a large stockpot, over medium-high heat, heat the oil.
Add the onion, garlic, and green pepper and saute for
3-4 minutes. Sprinkle the flour and cumin over the onion
mixture and cook 1 more minute.

Add the remaining ingredients except the parsley and
bring to a boil. Lower the heat to simmer and cover,
and cook for 30-35 minutes.

Nutritional Information Per Serving (1 cup):
Calories: 197, Fat: 3 g, Cholesterol: 0 g, Sodium: 204 mg,
Carbohydrate: 34 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 11 g
Diabetic Exchanges: 2 Starch, 1 Very Lean Meat

Want more recipes?
Visit our archive at http://diabeticgourmet.com/recipes

Mandy Mae loves Chili--almost any kind.  But since the Mad Cow scare, I am afraid to let her get anything with ground beef in it.  The other day we were eating at the darling new coffee shop on Monmouth--Mammoth on Monmouth--and she got a white chili that she loved. I am going to try this one soon for her...

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