Food & Drink Ingredients Chicken & Broth 6 chicken thighs, skin removed and as much visible fat trimmed as possible (875 g), OR Chicken breast for a leaner option, using store-bought low-sodium or sodium-free chicken stock 4 cups water (950 ml) Creamy Protein Base 1 container soft tofu (530 g) 1 cup fat-free plain yogurt (250 ml) 3 cloves garlic, minced 1 teaspoon cumin (5 ml) 1 teaspoon dried oregano (5 ml) 1 teaspoon onion powder (5 ml) Chili 1 tablespoon olive oil (15 ml) 1 medium onion, diced 1 red bell pepper, thinly sliced (reserve ¼ pepper for garnish) 1 can Great Northern beans, drained and rinsed (439 g) 1 can diced green chilies (118 ml), plus a second can if desired 1 cup reduced-fat Monterey Jack cheese, shredded (113 g) 1 teaspoon smoked paprika (5 ml) Cayenne pepper, to taste Zest of 1 lime 1 teaspoon cornstarch (5 ml), optional Garnish Reserved Creamy Protein Base Guacamole Julienned red pepper Fresh cilantro or curly parsley Fresh lime wedges Unsalted corn chips Instructions 1. Cook the Chicken Place chicken thighs in a large soup pot. Add water. Bring to a boil, then reduce heat and simmer until the chicken is fully cooked and tender. Check periodically and move the chicken thighs around the pot as the liquid reduces to ensure even cooking. Continue simmering until the liquid reduces by approximately half, leaving 2 cups homemade chicken broth. Remove chicken from the pot. Turn off the burner and let cool. Once chicken is cool enough to handle, remove from bone and shred. Set aside. 2. Prepare the Creamy Protein Base Add to a high-powered blender (Vitamix) tofu, yogurt, garlic, cumin, oregano, onion powder. Blend on high until completely smooth and creamy. Refrigerate until needed. Note: This recipe makes extra Creamy Protein Base. Save the remaining portion for garnish, another recipe, or freeze for future use. 3. Build the Flavour Base In a large sauté pan, heat olive oil. Add onion, red pepper. Saute until soft. Season to taste with smoked paprika, cayenne and lime zest. Stir for 30 seconds. Add 1 teaspoon cornstarch (5 ml). Mix well to coat the vegetables. This helps stabilise the yogurt-based cream and creates a smoother texture. Add green chilies. Taste and add the second can if more heat is desired. Add shredded chicken and stir together. 4. Finish the Chili Reduce heat to low. Add 3 cups creamy protein base, and shredded cheese. Stir gently until cheese melts. Gradually add homemade chicken broth until you reach your preferred thickness. Add beans. Warm gently. Heating Note Because this recipe uses fat-free yogurt instead of heavy cream, the yogurt may slightly curdle when heated. This is a natural reaction of yogurt proteins and does not affect the flavour or enjoyment of the chili. The finished bowl remains creamy, especially once topped with the Creamy Protein Base and cheese. Garnish & Serving Top each bowl with: ▶ A dollop of Creamy Protein Base ▶ A dollop of guacamole ▶ Julienned fresh red pepper ▶ Fresh cilantro or curly parsley ▶ Lots of fresh lime juice Serve with: ▶ Unsalted corn chips Approximate Nutrition Information Based on 6 servings. Values will vary depending on brands, country, exact measurements, and chicken choice. Per serving (approximately): ▶ Calories: 430–480 ▶ Protein: 50–55 g ▶ Fat: 15–18 g ▶ Saturated fat: 4–6 g ▶ Total carbohydrates: 20–25 g ▶ Fibre: 5–7 g ▶ Net carbohydrates: 15–20 g ▶ Sodium: varies significantly by chicken, cheese, beans, and stock used Using chicken breast instead of thighs and sodium-free stock will lower the fat and saturated fat further. Suggested Wine or Beer Notes: Due to the spiciness of this chili, the dish demands an off dry white wine like Riesling or Gewurztraminer. However, the dish is also well suited to a crisp, refreshing Mexican style lagers with a slice of fresh lime. Creamy High-Protein White Chicken Chili Recipe (Serves 4 to 6) CSANews | FALL 2026 | 51
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