Heart Healthy Meals Monica Marotz Heart Healthy Meals Monica Marotz

🍲 Heart-Healthy White Bean Chicken Chili (High Fiber + Clean Ingredients)

This heart-healthy white bean chicken chili is high-fiber, high-protein, and made with simple clean ingredients. A warm, comforting Eat to Survive recipe that supports heart health and everyday wellness.

This White Bean Chicken Chili is one of my go-to Eat to Survive meals — warm, comforting, and packed with lean protein, fiber, and simple Mediterranean-leaning ingredients. It’s low-sodium, heart-healthy, and perfect for a quick weeknight dinner or meal prep.

Ingredients

  • 1 lb boneless, skinless chicken breast (or 2 cups cooked rotisserie chicken, skin removed)

  • 1 tbsp olive oil

  • 1 medium onion, diced

  • 2 cloves garlic, minced

  • 2 celery stalks, chopped

  • 2 carrots, sliced

  • 1–2 cans (15 oz each) low-sodium cannellini beans or great northern beans, drained & rinsed

  • 1 can (4 oz) diced green chiles (mild)

  • 1 cup frozen or fresh corn (optional)

  • 4 cups low-sodium chicken broth

  • 1 tsp ground cumin

  • 1 tsp dried oregano

  • 1/2 tsp smoked paprika

  • 1/2 tsp chili powder (optional)

  • Salt & black pepper to taste

  • Juice of 1 lime

  • Small handful of fresh cilantro, chopped (optional)

Instructions

  1. Sear the chicken
    Heat olive oil in a large pot over medium heat. Add chicken breast, season lightly with pepper, and sear 2–3 minutes per side. Remove and set aside.

  2. Build the flavor base
    In the same pot, add onion, celery, and carrots. Sauté 4–5 minutes until softened.
    Add garlic and cook 30 seconds.

  3. Combine and simmer
    Add beans, green chiles, corn, chicken broth, cumin, oregano, smoked paprika, and chili powder.
    Return chicken to the pot.
    Bring to a boil, then reduce heat and simmer 20 minutes.

  4. Shred the chicken
    Remove chicken, shred with two forks, and return it to the pot.
    Simmer another 5 minutes.

  5. Brighten and serve
    Stir in lime juice and cilantro.
    Taste and adjust seasoning as needed.

Why This Recipe Fits Eat to Survive

  • High in fiber from beans, celery, and carrots

  • Lean protein that supports metabolism and satiety

  • Uses olive oil instead of butter

  • Low-sodium broth + clean ingredients

  • No heavy creams

  • Perfect for heart-healthy, anti-inflammatory eating

Optional Healthy Add-Ins

  • A handful of fresh spinach or kale

  • 1 diced zucchini for extra volume

  • A spoonful of Greek yogurt for creaminess

  • Avocado slices for healthy fats

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