White Bean and Chicken Chili–RAD Diet #5

Hi everyone!  I hope you are having some success sticking to the RAD diet and feeling better because of it.  There’s nothing better than chili in the Fall, is there?  Well,  since we can’t eat beef, I have adapted a recipe for White Bean and Chicken Chili to be (mostly) RAD compliant.  If you use coconut oil in this one, you will get a Thai flavor profile, because of the combination of hot pepper and coconut.  Add a little fresh cilantro on top and it will taste authentic Thai.  This is also a great way to use up leftover rotisserie chicken.   Here’s the recipe:

White Bean and Chicken Chili

5 boneless skinless chicken breasts (about 2 lbs.)

Olive oil for cooking chicken (optional: skip oil and use non-stick pan instead)

2 med. onions, chopped

8 TBS or 1/2 cup coconut oil (or MCT or Olive oil)

1/4 cup all purpose flour

1-1/4 cup low sodium, low fat chicken broth

1 12 oz. can Carnation fat-free Evaporated Milk

1 tsp Tabasco (or more to taste)

1-1/2 tsp chili powder (or more)

1 tsp ground cumin (or more)

1/2 tsp salt

1/2 tsp ground black pepper

1 can of white beans (any type), drained, reserve liquid

two cans mild green chilies, drained and chopped, or 2 fresh jalapenos, seeded and chopped

1 can corn, drained, or 1-2 cups frozen corn

1-2 tomatoes choppped, or half a can of chopped tomatoes

fresh cilantro and green onions for garnish, optional

Heat a large skillet, and put 2 TBS of the olive oil in.  Coat chicken breasts with salt, pepper, and a touch of chili powder.  Cook for 5-6 minutes on each side until done; remove them from the pan and  set them aside to cool.   When cool, shred them with your fingers (or cut into small chunks for a faster method).

Using the same pan as for the chicken, cook onions in 2 TBS coconut oil or olive oil until softened.

In large pot, such as a Dutch Oven, put remaining 6 TBS coconut oil or olive oil and heat over low heat.  When hot, whisk in flour and stir constantly for 3 minutes to make a roux.  Add the onions, the chicken broth, and the evaporated milk.  Bring mixture to a boil and then simmer until it thickens.

Stir in Tabasco, chili powder, cumin, salt and pepper.   Add beans, chilies, corn, chopped tomatoes, and chicken.  Cook over low heat, stirring occasionally, for 30 minutes or more, until heated through and flavors have blended.  If it needs more liquid or needs thickening, add some of the reserved bean liquid.

Serve over brown rice or other grain, such as quinoa.  Garnish with cilantro or green onions, if desired.   Makes 8 servings.

You may have noticed that there are two small cheats in this recipe–the flour and the evaporated milk.  It has been my experience that rice and almond milk don’t thicken, so I did not try those this time.  Since the evaporated milk is fat free, it is only a minor cheat, and spread out over 8 servings, it is a negligible amount, as is true with the flour.  You could try using corn starch or tapioca starch to thicken the chili instead of the flour.  (The original recipe was loaded with half and half, sour cream, cheese, and butter–sound delicious, but way off the RAD diet!)

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