Hello & welcome to Milly White Cooks!
Today’s recipe is for my heart-healthy
slow-cooker Chili Blanco ,which is from
my easy low-fat low-cholesterol
Mediterranean Diet cookbook.
It’s also naturally gluten-free and
dairy-free too, if you serve it with
dairy-free yogurt.
This recipe will feed four people
generously but is only 305 calories each,
with just 10 grams of total fat and
three grams of saturated fat per serving.
You can find the links to my cookbook in
the detail box below.
Let’s get started, you’ll need: 8 chicken
thighs with the bone-in, these weigh 900
grams or two pounds with the skin on but
I’ve removed the skin and visible fat
and left the bones in. Next I’ve got 100
grams or half a cup of dried beans
these are cannellini but I also
sometimes use pinto beans instead. I’ve
soak them overnight in cold water and
they’re now rinsed and drained.
Alternatively use 235 grams or 1 cup of
ready cooked in beans that you’ve also
rinsed and drained.
This is 250 grams or two cups of
mushrooms. I’m going to use a medium
fennel bulb which is about a hundred and
fifty grams of fennel or one-and-a-half
cups, roughly chopped. Fennel is crunchy
and sweet with a mild anise flavor and
is absolutely delicious.
However if you have trouble sourcing it,
simply replace it with three large
celery stalks instead. You’ll need 2
bell peppers preferably red or yellow
rather than green. 1 medium onion, 3 mild
chilis, 25 grams or one-and-a-half cups
of fresh coriander sometimes called
cilantro, 2 garlic cloves, 1 lime which
i’m going to divide. 480mls or two
cups of reduced salt gluten-free chicken
stock, Tabasco hot source. Then a mixture
of spices starting with 1 teaspoon of
ground cumin, 1 teaspoon of ground
coriander, a quarter of a teaspoon of
ground cayenne pepper, three-quarters of a
teaspoon of dried oregon and
half a teaspoon of freshly ground black
pepper and a quarter of a teaspoon of
reduced sodium salt.
You’ll also need some rapeseed or olive
oil spray and not in view i’m going to
use one tablespoon of corn flour or
cornstarch and finally, to serve, 4
tablespoons of 0% fat Greek
yogurt or a dairy-free equivalent if
required.
Don’t forget to subscribe to my channel
for more healthy cooking inspiration,
now let’s get cooking! I’ve heated a large
sauté pan over a medium heat and spritzed
it lightly with olive oil spray. I’m
going to start by adding the diced onion
and fennel plus the peppers that I’ve be
seeded and sliced. Love the sound of that
sizzle!
Give everything a good stir to combine
then allow to saute for 5 minutes
until softened, stirring occasionally.
Meanwhile clean and slice the mushrooms
and add these to the pan too, cooking for
a further five minutes. Now I’ve removed
the coriander or cilantro leaves from
the stalks which I’ll set aside. Then I
finely minced the stalks, which hold
loads of flavour along with the garlic
and de-seeded chilis. Gosh these are going
to give so much flavor to the dish, so
add them to the pan and stir in the
dried herbs, spices, salt and pepper to
cook for 1 more minute. Transfer the
sautéed vegetables to your slow cooker.
if you’re using uncooked beans, add them to
the pot to at this point but do not add
the ready cooked beans if these are what
you are using instead. Pour over the
chicken stock and stir. Add the skinless
chicken thighs to the slow cooker,
there’s no need to sear them. Oh, it’s
getting a little full in there! Dissolve
the corn flour or cornstarch in two
tablespoons of water and stir it into
the stew. Add 3 or so dashes of
Tabasco hot source, use more or less
dependent on your own taste. Give
everything a really good stir, pop the
lid on the slow cooker and turn the
setting to low cook. Cook on low for 4 to
6 hours. If you don’t have a slow
cooker, transfer into a casserole dish or
Dutch oven with a tight-fitting lid and
cook in a preheated oven then cook for 2
hours instead. 30 minutes before serving,
use a slotted spoon and remove the
chicken thighs to a plate. Use a fork and
spoon to roughly shred the meat off the
thigh bones. Discard the bones and also
the knuckles. Return all the thigh meat to
the slow cooker. At this point if you’re
using tinned beans, make sure that they are
thoroughly rinsed and drained and add
them too. Finally, squeeze-in the juice of
half of the lime and add most of the
reserved coriander leaves. Give everything
another good stir, pop the lid back on
and cook for a further 30 minutes. Serve in
warm rustic bowls, you can see how thick
hearty and delicious this chilli Blanco
looks! Top each portion with a tablespoon
of yogurt, few chopped coriander leaves
and a wedge of lime. If you like this
video, please do give it a thumbs up and
subscribe to my channel for more healthy
cooking inspiration.
Don’t forget you can find me on my blog
MillyWhiteCooks.com as well as Twitter
Facebook and Pinterest too. You can find
this recipe in my best-selling easy
low-fat low-cholesterol Mediterranean
Diet cookbook with over a hundred more
heart-healthy recipes, you’ll find all
the links in the detail box below. Please
also let me know if you make this or if
you’d like to see a video of any other
of my recipes. If you’re interested in
finding out more about eating for low
cholesterol then watch my video 31
fabulous low-cholesterol diet foods.
Thank you so much for watching and bye for
now




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