#LiveWholeHealth #206: White Chicken Chili, comfort for body and mind

In the hustle and bustle of work and life, it’s easy to overlook the profound impact that food has on our overall well-being. Beyond its role as mere sustenance, food can nourish not only our bodies but also our mental health. One aspect we tend to underestimate is the comfort food provides during the winter when it’s cold and dark and we need something cozy and comforting. 

Comfort food and nourishment

Food has a remarkable ability to bring back emotions and memories, serving as a source of comfort and relief. During moments of stress or anxiety, a warm bowl of soup or a favorite childhood dish can provide a sense of familiarity and security. This connection between food and mental well-being is real! Studies suggest that certain foods can positively impact mood and reduce stress. 

Striking a balance: Nutrition and joy

While it’s crucial to recognize the therapeutic nature of comfort food, finding a balance between nutrition and the joy we get from our eating choices is equally important. A holistic approach to wellness involves savoring nutrient-rich foods that fuel our bodies, while also indulging in the occasional food that brings us genuine happiness. The key lies in building a positive relationship with food, viewing it not only as a source of fuel but as a tool to enhance our overall quality of life.

White Chicken Chili

Check out this 2-minute cooking demonstration by VA’s Healthy Teaching Kitchen showing how to prepare a White Chicken Chili recipe. This White Chicken Chili not only thrills the taste buds but also provides a comforting experience, showcasing the harmony between nourishing our bodies and nurturing our mental well-being. This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide an example of a nutritious and delicious recipe.

Recipe

Prep: 15 minutes | Cook:  25 minutes | Total:  40 minutes 

Yield: 10 servings | Serving Size: 1 cup

Ingredients

• 1 pound boneless skinless chicken breasts, shredded

• 1 medium onion, chopped

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 2 cans (14 ounces each) low sodium chicken broth

• 1 can (4 ounces) chopped green chiles

• 2 teaspoons ground cumin

• 2 teaspoons dried oregano

• 1-1/2 teaspoons cayenne pepper

• 2 cans (14-1/2 ounces each) low sodium great northern beans, drained, rinsed

• Shredded Monterey Jack cheese, optional garnish

• Cilantro, optional garnish

Directions

1. In a Dutch oven or large soup pan, heat olive oil.  Add garlic and onion and sauté until lightly browned. 

2. Stir in broth, beans, chiles, cumin, oregano, allspice, and cayenne; bring to a boil, stirring occasionally.

3. Reduce heat to low. Simmer for 20-30 minutes.

4. Top each serving with a sprinkle of cheese and cilantro, if desired. 

5. Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth or water if necessary.

Nutrition Facts Per Serving: Calories:  194| Total Fat:  5g | Saturated Fat:  1.2g  | Sodium:  408mg | Total Carbohydrate:  10.5g | Dietary Fiber:  1.7g | Protein:  23.2g

Hungry for more?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or a this Veteran’s experience with healthy cooking classes at her local VA.