White Chicken Chili

• 5 g Olive oil (1 tsp)
• 80 g raw Onion (2.8 oz raw)
• 5 g raw (1½ cloves) Garlic
• 15 g raw Jalapeño (0.5 oz raw)
• 2 g Ground cumin (1 tsp)
• 1 g Dried oregano (1 tsp)
• 180 g raw Chicken breast (6.3 oz raw)
• 150 g drained Canned white beans (¾ cup drained)
• 60 g raw Corn kernels, frozen or canned (2.1 oz raw)
• 300 g Chicken stock (10.6 oz)
• 1.2 g Salt (¼ tsp)
• 70 g Nonfat Greek yogurt (⅓ cup)
• 10 g Lime juice (⅔ tbsp)
• 5 g raw Cilantro (⅓ cup chopped)
• 15 g Reduced-fat cheddar, grated (0.5 oz)

You'll need: Large pot, Wooden spoon, 2 forks, Sieve, Cutting board and knife.

Method

1. Soften the aromatics

   Heat the oil in the pot over medium heat. Cook the diced onion and jalapeño for 5 minutes, until soft. Add the garlic, cumin and oregano and stir for 1 minute.

   Leave the jalapeño seeds in for heat, or scrape them out for a mild chili.

2. Simmer the chicken, beans and corn

   Add the whole chicken breasts, the drained and rinsed beans, the corn, chicken stock and salt. Bring to a simmer and cook gently for about 18 minutes, until the chicken is 74°C (165°F) in the middle. Lift the chicken out.

   Cooking the chicken whole keeps it juicy. It shreds easily afterward.

3. Shred and thicken

   Shred the chicken with two forks and return it to the pot. Mash a handful of the beans against the side of the pot and simmer for 2–3 minutes, until the chili is creamy.

   Mashed beans thicken the chili without any cream or flour.

4. Stir in yogurt and top

   Take the pot off the heat and let it cool for 1 minute. Stir in the yogurt and lime juice, then ladle into bowls and top with the cilantro and cheddar.

   Stir the yogurt in off the heat. Boiling it makes it split into grainy bits.

Swaps

• Chicken breast → Chicken thighsRicher and more forgiving; about 40 kcal more. Cook to 74°C (165°F).
• Nonfat Greek yogurt → Light sour creamSame creaminess with a milder tang.