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Ingredientes
- 1/2 lb dry michigan navy beans soaked in water overnight
- 2 Tbsp. extra virgin olive oil or possibly substitute canola oil
- 2 c. red onions diced
- 1 c. shallots diced
- 12 x garlic cloves chopped
- 2 Tbsp. chili pwdr or possibly more to taste (2-4)
- 12 c. light vegetable stock or possibly water sea salt and freshly grnd black pepper to taste
- 4 x red bell peppers roasted, skinned, stem removed and diced, see instructions
- 1/2 c. low- or possibly no-fat lowfat sour cream
- 1/2 c. snipped fresh chives divided
- 4 x 2 1/2 lb. boneless skinless chicken breasts trimmed of fat
- 1/2 c. red wine vinegar
- 1 c. grated sharp cheddar cheese
Direcciones
- Place the beans in a large bowl and cover with cool water. Chill overnight or possibly soak by other directions in the accompanying article. Drain and rinse the soaked beans.
- In a large oven-proof pot, heat the extra virgin olive oil over high heat. Add in the onions and shallots, cooking till they begin to brown. Add in the garlic and chili pwdr, cooking for a couple of min to begin the release of their flavors. Add in the cool stock or possibly water and beans and bring it to a boil over high heat. Generously season the liquid with salt and pepper. Loosely cover with foil and transfer to the lower rack of the oven, cooking at 350 degrees till the beans are tender, about 3 1/2 to 4 hrs.
- While the beans are cooking, place the red peppers on an open flame or possibly under a broiler to cook till the skins are completely blackened, turning as necessary. Transfer to a bowl and cover with plastic wrap. Allow to cold to room temperature. Rub the skins from the peppers, removing the core and seeds. Dice and reserve.
- In a small bowl, combine the lowfat sour cream and half the chives. Season with salt and pepper to taste; set aside.
- Preheat the grill or possibly broiler. Rub the chicken breasts with a drop of extra virgin olive oil and rub a little additional chili pwdr into the flesh. Place on the grill, cooking till seared, about 5 min. Turn over and cook till done, about 4 min. Remove to a plate. Allow to rest 5 min, then dice and reserve.
- When the beans are done, carefully remove the pot from the oven. Stir in the vinegar. Add in the roasted peppers and chicken. Adjust the seasoning with salt and pepper. Allow to sit for an hour before serving or possibly cold and chill overnight.
- To serve: Ladle the warm chili into hot rimmed soup bowls. Spoon a dollop of the lowfat sour cream garnish in the center. Sprinkle with the remaining chives and cheddar cheese. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 589g | |
| Recipe makes 12 servings | |
| Calories 386 | |
| Calories from Fat 83 | 22% |
| Total Fat 9.3g | 12% |
| Saturated Fat 3.49g | 14% |
| Trans Fat 0.07g | |
| Cholesterol 154mg | 51% |
| Sodium 1187mg | 49% |
| Potassium 833mg | 24% |
| Total Carbs 11.38g | 3% |
| Dietary Fiber 1.6g | 5% |
| Sugars 5.28g | 4% |
| Protein 60.75g | 97% |
