Food & Drink by Shari McIntyre For more information on wine and food, go to Ketopaleosharimac.com High-Protein Creamy White Chicken Chili As the weather cools in autumn, I love to indulge in comforting bowls of soups, stews, and chilis. There is something deeply satisfying about a warm meal that fills the kitchen with incredible aromas and warms you from the inside out. I have always wanted to enjoy a classic white chicken chili, but I hesitated because many traditional versions rely heavily on cream, sour cream, cheese, and salted chicken broth. While delicious, these ingredients can make a recipe higher in saturated fat and sodium. As I move through my senior years, I am constantly looking for ways to recreate the foods I love with a little more intention. With a slower metabolism, maintaining a healthy weight means being more mindful of carbohydrates. For heart health, reducing saturated fat and excess sodium matters. At the same time, protein becomes increasingly important as we age to support strength, muscle maintenance, and satiety. So, I decided to create my own rendition of this classic comfort food – one that keeps the creamy texture and satisfying flavour while focusing on: ▶ Higher protein ▶ Less saturated fat ▶ More mindful carbohydrates ▶ Lower sodium Traditional white chicken chili often uses a combination of cream and sour cream to create that signature tangy, creamy flavour. Instead of using heavy cream and sour cream, I asked: Why not create a creamy base using fat-free yogurt and soft tofu? This simple swap creates a silky, protein-rich cream base that adds body and richness while dramatically reducing the need for heavy dairy. The cheese is still part of the experience because a little cheese adds so much flavour and comfort. However, by reducing the amount we can enjoy the best parts of this classic dish while making it more aligned with our health goals. A Little History of White Chicken Chili Unlike traditional red chili, which has deep roots in Texas and Mexican-American cuisine, white chicken chili is a much newer American creation. White chicken chili became popular in the United States in the late 20th century as cooks began creating lighter, creamier versions of traditional chili. Instead of using tomatoes, beef, and red chilli powder, these recipes featured chicken, white beans, green chilies, and creamy ingredients. The exact origin is debated, but white chicken chili grew in popularity because it combined familiar Southwestern flavours – green chilies, cumin, oregano, and beans – with the comforting texture of a creamy soup. Today, there are countless versions, from rich restaurant-style recipes loaded with cream and cheese to lighter, protein-focused versions like this one. The Main Ingredients Chicken Chicken provides the foundation of this chili and is the main source of protein. Chicken thighs create a richer homemade broth and remain tender after simmering. For a leaner option, chicken breast can be used with store-bought low-sodium or sodium-free chicken stock. Soft Tofu & Fat-Free Yogurt The secret to this creamy chili is the homemade Creamy Protein Base made from soft tofu and fat-free plain yogurt. The tofu creates a silky texture, while the yogurt provides the traditional tangy flavour expected from a creamy white chili. Together, they replace much of the heavy cream and sour cream traditionally used. Great Northern Beans White beans are a classic ingredient in white chicken chili. Instead of using multiple cans, this recipe uses one can to maintain the familiar texture and flavour while keeping the carbohydrate content more balanced. Green Chilies, Lime & Fresh Vegetables Green chilies provide the signature mild heat of white chicken chili. Lime zest and fresh lime juice brighten the flavours, while red pepper adds sweetness, colour, and freshness. Cheese Cheese remains part of this comfort food experience. A moderate amount of shredded Tex Mex adds richness and flavour while allowing the other ingredients to shine. 50 | www.snowbirds.org
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