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Sunday, September 21, 2014

Low Carb White Chicken Chili

Tennessee had a lovely fall day about a week ago that had everyone in a good mood...then it got hot again. But regardless, we had the ONE awesome preview to fall. Oh I can't wait. So, that day inspired a light chili supper for me and my hubby.

Low Carb White Chicken Chili


Pulled chicken from a Kroger Roasted Chicken....or you can cook your own, but I wanted to save time
1 can Cannelini beans (which are apparently not to carb friendly)
1 can Red Kidney beans
1 can Large Butter Beans
1 can Garbonzo Beans (which turned out awesome)
1 onion finely chopped
1-2 garlic cloves finely chopped
1 jalapeno pepper (optional)
1 Carrot chopped
1 sweet pepper chopped
3-4 strips raw bacon chopped
1-2 cups heavy cream
12 ounces chicken broth
salt and pepper to taste
1/3 stick real salted butter....never use margarine....REAL BUTTER is amazing and better for you.

Sour Cream (All-Natural has the lowest carbs)
Cheddar Cheese

How To:

I prefer using my Martha Stewart dutch oven to make any soup or chili. It's so awesome. (Shout out Martha!)

Anyways, I started by browning/sizzling some butter, the bacon and garlic. Ina Garten always says if you want people to think you're making something good, just saute some garlic in butter. SO, this is your flavor maker base. If this starts turning brown at the bottom, then you're doing a good job. That's the good stuff. Also, remember to use a wooden spoon for this.

While this is sizzling, I went ahead and rinsed and drained all the beans. I just dump the cans in a colander and rinse well.

Then I had pre-chopped my carrots, onion and peppers so they'd be ready to join the garlic and bacon yumminess. I just dumped those in and stirred 'em up.

Now here's where I wanted to add some liquid so I used about 3/4 of this lovely free range chicken broth. I felt very East Nashville purchasing this item. (Insert Portlandia quote: is this local?)

I also added the heavy cream and the beans once there was lots of liquid in there.

Now you can learn from my mistake...I added my chicken at the beginning and by the end of the 4 hours of stew time, the chicken was mush. It was still delicious...but it was mushy.

I let mine simmer on low heat (like the 2 setting) for as long as I could wait to eat this. Basically 3-4 hours...but it would probably be ready after coming to a boil then simmering for about 20-35 minutes....I would add the chicken about 15 minutes before you're ready to eat it if you're on a tight schedule.

It's probably a good idea to bring it to a soft boil before you decide to go to simmer mode.

This is the photo I sent to my hubby....to get him to come home from work. Just a little teaser...who can guess what's in here? (clue quote)

When you've waited as long as you can wait, then it's time to dig in. I topped mine off with some cheese, sour cream (of course) and avocado.....DELICIOUS and low carb! Yay.

PS...Another chance for you to learn from my mistake...thinking my garden's jalapenos weren't going to be hot, I added a can of Rotel too...big mistake. This chili was SPICY! Like back of the throat breathing fire spicy..but it was still yummy. So ...DON'T add a can of rotel. :)


Here's a nice little bean chart I found from http://www.slowcarbfoodie.com/2011/07/23/what-kind-of-beans-should-i-eat-the-great-slow-carb-bean-index/

For ONE CUP of COOKED Legumes....

Bean  TypeCaloriesCarbsProteinFiberFat
Black Beans22740.8g15.2g15g0.4g
Red Beans22540.3615.3513.1g.88g
Pinto Beans24544.8g15.4g15.4g1.2g
Great Northern Beans20937.3g14.7g12.4g0.9g
Cannellini Beans28246g20g12g2g
Lima Beans21639.3g14.7g13.2g0.8g
Navy Beans25547.5g15g19.1g1.1g
Fava Beans18733.5g12.9g9.2g0.7g
Mung Beans21238.8g14.2g15.4g0.8g
Adzuki Beans29457g17.3g16.8g0.2g
Black-eyed Peas22032g16g8g1g
ChickPeas (Garbanzo Beans)26944.9g14.5g12.5g4.3g
Soy Beans (edamame)25420g22.2g7.6g11.5g

Low Carb Roasted Roots

This is a hearty and delicious side for any meal. I like to serve this with meatloaf or pan-seared chicken...pork chops....any meat really goes great with these. I would also serve a salad to lighten this up!

What you'll need:

3-4 Carrots (or half a bag of whole baby carrots) [6 grams a piece]
1-2 Sweet Potatoes [27 grams a piece]
3-4 Parsnips  [21 grams a piece]
1 Onion [10 grams]
2-3 Garlic Cloves
Olive Oil
Balsamic Vinegar
Kosher Salt and Pepper and Garlic Powder

Optional things to try: brussel sprouts, beets (which are AMAZING), kielbasa sausage, yukon gold potatoes, red/new potatoes, green beans, apricots, pineapple...

*Now if you're trying to do super low-carb, I would eliminate the parsnips and replace with something green...brussel sprouts roast nicely. [just 8 grams per cup of brussels]

How to: (Pre-heat oven to 400 while you're prepping)

Chop the carrots and parsnips at angles into large chunks. I like to chunk the sweet potato into large "steak fries" chunks....and then add the garlic cloves whole. Roasting this with some herbs like thyme or rosemary in the pictures below adds some deep flavors. I chop the onion to keep it fairly large so it doesn't turn to mush during the roasting process.

Lay everything out onto a large baking sheet. Drizzle with olive oil approx. 1/4 cup. I love the flavor of balsamic vinegar so I drizzle lots over everything. Next I sprinkle heavily with kosher salt and then add some fresh ground pepper, about 8 cranks. Finally, I sprinkle some garlic powder over everything and I use my 'clean' hands to mix everything up getting each piece evenly coated with goodness.

Bake on 400 for about 30-45 minutes until veggies are super tender and have a nice dark roasted look to them. This is a put it the oven and forget about it until you smell something wonderful kind of plan. It's not a bad idea to turn the veggies in the middle of the roasting process....I just take them out around 20 minutes in and stir them up...but make sure everyone is laying flat when they go back in.

This isn't my photo, but it shows how the final product should look. This has some lovely beets which I highly recommend!


Here's a similar recipe I found from Pinterest with some "clear" instructions....

Roasted Root Vegetables
5.0 from 6 reviews

Prep time: 
Cook time: 
Total time: 
Serves: 4-5
A simple and easy root vegetable medley roasted to tender and sweet perfection.
  • 7 large carrots sliced at a diagonal
  • 2 large sweet potatoes peeled and cut into 1 inch cubes
  • 3 medium sized beets cut into 1 inch cubes
  • 3 cloves of garlic thinly sliced
  • 1½ tablespoons fresh rosemary chopped
  • ½ tablespoon fresh thyme chopped
  • ¼ cup butter or lard, melted (really you can use any cooking fat you want here, these are just my two personal favorites to use in this)
  • salt and pepper to taste
  1. Preheat the oven to 400 degrees fahrenheit and line a rimmed baking sheet with foil.
  2. In a large bowl add the carrots, sweet potatoes, and beets. Add the garlic, rosemary, and thyme, then pour over the melted butter or lard or fat of choice. Season with salt and pepper and toss well to coat.
  3. Spread the root vegetables over the foil lined baking sheet so they are in a single layer and place in the oven for 40-45 minutes or until tender and lightly caramelized on the outside, shaking the tray and tossing them around a couple of time to ensure even cooking. Optionally, you can broil them for about 3-4 minutes after their done to get some extra caramelization on the outside of them.
These go wonderfully as a side served with a salad or just about anything!