« Could you Live in your Parking Space? | Main | Tips for Avoiding Holiday Stress »
Saturday
Feb202010

Creating A Recipe

DateSaturday, February 20, 2010 at 10:57PM

Since our book A Recipe for Life by the Doctor’s Dietitian came out, people have been asking about the process we took with creating our recipes.

Recipes that are successful are simple and easy to prepare besides having a great taste and nutritional profile.

I am dedicating the next set of blogs to creating recipes:  the process it takes to create and formulate them for the next book.  I welcome your thoughts and suggestions as I continue on the journey to creating tasty recipes geared towards improving your health.

Here is our first entry and I hope you enjoy it as much as we did.

White Chicken Chili

Susan came to me and mentioned one of her clients was raving about the “White Chicken Chili” she had tasted at a recent party.

How do you come up with a white chili that is not high fat and has a good protein to carbohydrate ratio for those with insulin resistance and/or diabetes?

We strategized with figuring out the balance of ingredients, trying to keep the serving size reasonable and nutritionally healthy.  Our final result is a “White Chicken Chili” with a mild, spicy initial bite developing into a light flavorful ending. Bon appétit!

 

Servings:          10 one-cup servings

Prep Time:      30 mins (not including bean soak 4 hours)

Cook Time:      90-120 mins

Ingredients:

1 pound-2 ½ cups white/pinto beans

32 ounces low sodium chicken broth

1 tablespoon butter

1 tablespoon olive oil

1 large yellow onion, chopped

2 cloves minced garlic

1 tablespoon oregano

1 tablespoon cumin

½ tsp chili powder

8 ounce can chopped green chilies

1 cup water

1 pound chicken breast, chopped

10 tablespoons white grass-fed cheddar cheese (topping)

 

Preparation:

Soak beans for a minimum of 4 hours with at least one change of the water.

Rinse and drain beans.  Place beans and chicken stock in a large pot and bring to a boil.

In a large, heavy skillet sauté chopped onion in butter and oil until golden brown, about 2-4 minutes.  Add in garlic and dry spices and stir for an additional 1-2 minutes.  Add in green chilies and if necessary deglaze the pan with some additional water.

Add chicken to onion mixture and brown, 4-6 minutes.  Add chicken/onion mixture to beans and add remaining water.  Bring to boil, and reduce to simmer, covering the pot.  If chili becomes too thick, continue to add small portions of water

Continue simmering for 1 ½ to 2 hours or until desired doneness. 

Portion into 1 cup servings and top each with 1 tablespoon of cheese.

 

Per Serving

Calories                                  325

Protein                            27 grams

Total Carbohydrates         33 grams

Total Fat                           8 grams

Fiber                                12 grams

Sodium                              275 mg.

AuthorJeffrey | Comment3 Comments |
tagged , , , , , , , in

Reader Comments (3)

Hello- I love the idea of sharing and posting recipes here. I just ordered your book and have been trying recipes off Susan's blog and I must say they are all fantastic. Are you goiung to be putting together a cookbook next? That would be wonderful.
My weakness is dessert so I would be interested in sharing ideas/recipes about healthy desserts used in moderation.
All the best-
Greg

April 8, 2010 | Unregistered CommenterGreg

I love beautiful Christian Louboutin, dazzling Tiffany Jewelry, energetic, Vibram Five Fingers and NFL Jerseys were all beautiful Moncler of each one of us.Christian Louboutin Knockoffs,Christian Louboutin Wedding Shoes,Christian Louboutin Sandals,Christian Louboutin Wedges,Christian Louboutin Platform,Christian Louboutin Sneakers,Christian Louboutin Nappa Bootie,Christian Louboutin Ankle Boots,Christian Louboutin Leopard Boots,christian louboutin leopard,christian louboutin python pumps,christian louboutin black pumps,christian louboutin platform pump,Christian Louboutin Peep Toe,Christian Louboutin Declic Pumps,christian louboutin very prive pumps,Christian Louboutin Slingbacks,Christian Louboutin Cathay,Christian Louboutin High Heels,Christian Louboutin Pigalle,Christian Louboutin Mary Janes,Christian Louboutin Wedding Shoes,Christian Louboutin Declic Leather Pumps,Christian Louboutin Lace Up Boots,Christian Louboutin Robot,Christian Louboutin Peep Toe Boots,Christian Louboutin over the knee boots,christian louboutin babel boots,Christian Louboutin Bandage Boots,Christian Louboutin Bouquet Platform,Christian Louboutin Dillian Pumps,christian louboutin macarena,red sole shoes,Christian Louboutin Flats,Christian Louboutin Double Platform Sandal,Christian Louboutin Evening,christian louboutin calypso pumps,christian louboutin d'orsay,Christian Louboutin Alta Nodo,christian louboutin petal pumps,christian louboutin petal crepe satin sandal,replica christian louboutin shoes,Christian Louboutin Platform Pumps,Christian Louboutin Espadrille Wedge,Christian Louboutin Jeweled Pumps,christian louboutin cutout pump,Christian Louboutin Cutout Bootie,christian louboutin glitter pump,christian louboutin circus boots,christian louboutin sample sale,ED Hardy ED Hardy,Nike Shoes Nike Shoes,Abercrombie and Fitch Abercrombie and Fitch,Gift Ideas Gift Ideas,Tiffany Jewelry Tiffany Jewelry,Ball Bearing Ball Bearing,Christian Louboutin Christian Louboutin Discount,UGG Boots UGG Boots,EMU Boots EMU Boots,Louis Vuitton Handbags Louis Vuitton Handbags,Christian Audigier Christian Audigier

October 22, 2010 | Unregistered Commenter243

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>

Notify me of follow-up comments via email.