White Chicken Chili

I found this recipe in 2001 on the label of a Bush’s beans can.  I was happy that my husband liked it as much as I did, since he generally preferred beef or pork to chicken.  This is a quick way to make a flavorful, filling meal.  Based on four servings, each bowl has only 168 calories and 2.32 grams of fat.


  • One medium onion, chopped
  • 3 Tblsp. olive oil
  • 3 Tblsp. all-purpose flour
  • 1-¾ cup homemade chicken broth (or 14.5 oz. can of broth)
  • 2 tsp. ground cumin
  • Two 16 oz. cans cannellini or great northern beans (Bush’s)
  • 1-½ cups chopped cooked chicken breast
  • Black pepper to taste
  • Salt to taste (canned broth can be saltier – taste first before adding salt)

In a large saucepan, cook onion in oil for 4-6 minutes until onion is soft.

Whisk flour into ½ cup cold chicken broth.  Add to onion and stir.  Add remaining chicken broth, cumin,  beans, chicken, pepper and salt.  Bring mixture to a boil over medium high heat, then lower heat and simmer at medium low heat for 10 minutes until thickened, stirring occasionally.

Makes 4 servings.  I like the spiciness of the recipe but for more heat, you could add some chili powder. 

Honey Nut Bars–Low Fat

This is a nice reduced-fat bar cookie that I found on All Recipes.  My daughters and I enjoy the strong honey flavor in these cookies.


  • 2 Tblsp. butter
  • 1/2 cup honey
  • 2 eggs
  • 3/4 cup all-purpose flour
  • 1/2 tsp. baking powder
  • 1/8 tsp. salt
  • 1/2 cup chopped toasted walnuts
  • 1/2 cup dates, pitted and chopped
  • Confectioners’ sugar for topping

Preheat oven to 350 degrees F.  Butter an 8″ square cake pan.

In a medium microwave-safe bowl, melt the butter.  Add the honey and eggs and whisk well.  Mix together the flour, baking powder and salt – blend with the honey/egg mixture.  Stir in the walnuts and dates.  Spread batter in prepared pan.

Bake for 25 minutes @ 350 degrees F until light brown.  Let cool on a rack for 5-10 minutes.  With a sieve, sprinkle confectioners’ sugar over the top.

When cool, cut into bars.