White Chili

Preparation 1. Heat 1 tablespoon of the oil in a large saucepan over a medium-high flame. Add the chicken pieces and sauté for 5 minutes, or until cooked through. Remove from the pan and set aside. 2. Add the remaining tablespoon of oil and the onion to the pan, and sauté over medium heat until the onion is tender, about 3 minutes. Add the garlic and sauté for 1 minute more. Add the chilis, salsa, chicken broth, cumin, and oregano, and bring to a boil. Reduce the heat and simmer for 20 minutes. 3. Add the chicken and beans, and cook for 5 minutes more. Stir in the lime juice, then season with salt to taste. Serve topped with cilantro, yogurt, and cheese. Calories 350; Fat 12 g (Sat 3.5 g, Mono 5.1 g, Poly 1.1 g); Protein 30 g; Carb 32 g; Fiber 8 g; Chol 60 mg; Sodium 540 mg Nutritional analysis provided by Small Changes, Big Results Reprinted with permission from Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updated by Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher Ellie Krieger is the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP Awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.

Preparation 1. Heat 1 tablespoon of the oil in a large saucepan over a medium-high flame. Add the chicken pieces and sauté for 5 minutes, or until cooked through. Remove from the pan and set aside. 2. Add the remaining tablespoon of oil and the onion to the pan, and sauté over medium heat until the onion is tender, about 3 minutes. Add the garlic and sauté for 1 minute more. Add the chilis, salsa, chicken broth, cumin, and oregano, and bring to a boil. Reduce the heat and simmer for 20 minutes. 3. Add the chicken and beans, and cook for 5 minutes more. Stir in the lime juice, then season with salt to taste. Serve topped with cilantro, yogurt, and cheese. Calories 350; Fat 12 g (Sat 3.5 g, Mono 5.1 g, Poly 1.1 g); Protein 30 g; Carb 32 g; Fiber 8 g; Chol 60 mg; Sodium 540 mg Nutritional analysis provided by Small Changes, Big Results Reprinted with permission from Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updated by Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher Ellie Krieger is the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP Awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.