WELCOME back or WELCOME for the first time to our Wellness Wednesday program! Every Wednesday, October through mid-November, we will be sharing recipes to incorporate into your fall menu. These recipes will include multiple plant-based nutrients and lean animal protein ingredients. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!
White Bean Chicken Chili
Ingredients: • 2-3 skinless boneless chicken breast (about 1.25 lbs. total)
• 32 oz low sodium chicken broth
• 2 cans (15 oz each) reduced sodium Great Northern Beans (rinsed and drained)
• 1 medium green bell pepper, diced
• 1 (10 oz can) diced tomatoes with green chilis
• 3 cloves garlic, minced
• 1 small yellow onion
• 1 tsp dried oregano
• ¼ tsp cayenne pepper
• Fresh lime juice and salt/pepper to taste per serving
Directions: Place chicken in a 6 quart (or larger) slow cooker. Add chicken broth, 1.5 cans of white beans, diced green peppers, diced tomatoes with green chilis, garlic, onion and dried seasoning (oregano and cayenne pepper). Cover and cook on low for 4-6 hours or high for 2-4 hours, until chicken is thoroughly cooked. Remove chicken breast, shred and set aside. Using a food processor or blender, puree remaining ½ can of beans and ~ 1 cup of chili. This mixture will then be returned to the crockpot to aid in thickening the consistency. Stir back in the shredded chicken and mix well. Portion into bowls and top with a squeeze of fresh lime juice, as well as, salt and pepper to taste.
Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days. You may consider adding only 2 cups of chicken stock at first, adding more at the end per your consistency preference. Top your finished chili with sliced avocado, plain Greek yogurt (or sour cream), shredded cheese, diced jalapeno or crushed tortilla chips. This recipe can additionally be prepared on the stovetop in a large stockpot.
Additional Ingredient Suggestions: Any seasonal vegetables Substitution Ingredient Suggestions: Turkey, cannellini beans, white kidney beans and vegetable broth
Grocery Shopping List Using a QR code with your smartphone:
1. Open the camera app from the home screen, Control Center or lock screen.
2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.
Ingredient Spotlight Resources: Onions Click the links below for helpful nutrition resources on recipe ingredients.
Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am-12 pm, at North Hospital on the downtown MCV campus. Note: The last farm stand of 2021 will be on Wednesday, November 17.
Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org.
Massey does not endorse all integrative health practices. We only recommend those that are known to be safe and have the potential to improve health when used alongside, and never in place of, professional medical care. All cancer patients are advised to consult with their physician before starting any integrative health practice, as some may interfere with medical care. Please call (804) 828-8478 for more information about our Integrative Health program.
