If only it felt like fall was in the air. Last weekend in Arizona it is hit 100 degrees. Ugh! I (mostly) love living here in the desert, but we do have to wait an awful long time for fall temperatures. Regardless of the overly warm temperatures, October is still soup and stew season. White Bean Chicken Chili is an easy one pot meal that will help anyone get into the fall spirit.
This White Bean Chicken Chili recipe was inspired by a chili my aunt used to make, but I made a few tweaks to accommodate my passion for real food. I often suggest this recipe to my clients dealing with adrenal fatigue as a great dinner option. Those suffering from adrenal issues also have cortisol issues.
Carbohydrates and Cortisol
The timing of your carbohydrate intake can help support healthy cortisol levels in your body. Eating more carbohydrates later in the day can be helpful. Cortisol should be naturally lower in the evening. If little to no carbohydrates are eaten with an evening meal, the body will get glucose from muscles instead of from food. The body creates glucose by releasing stress hormones (like cortisol), which can keep you awake or make it difficult to fall asleep.
Eating a larger amount of carbohydrates in the evening can help with sleep in other ways too. Carbohydrates raise serotonin levels, which get converted to melatonin (the hormone that helps you sleep). The carbohydrates you consume should come from nutrient-dense sources like fruit, sweet potatoes, beets, winter squash, or even beans.
Soups also make great freezer meals. Make a double batch of White Bean Chicken Chili and keep some single serving jars of it in your freezer. Especially during weeks when you are busier and might not have time to cook. Help keep stress levels low by having a nutritious dinner in the freezer ready to be reheated.
- 1 tablespoon coconut or avocado oil
- 2 garlic cloves, minced
- 1 large yellow onion, peeled and finely chopped
- 3 large carrots, peeled and chopped into ½ inch pieces
- 2 teaspoon ground cumin
- 1½ teaspoons dried oregano
- 2-4 teaspoons cayenne pepper (depending on how spicy you want it)
- 3 cups chicken bone broth (homemade or store bought)
- 4 large boneless, skinless chicken breasts
- 4 cans (15 ounces each) Great Northern Beans, drained and rinsed
- 1 cup salsa Verde or tomatillo salsa (such as Drew's Organic Tomatillo Salsa)
- 2-3 teaspoons of salt (more or less to taste)
- Fresh Cilantro for garnish
- In a large stock pot heat the oil over medium low heat.
- Add the garlic, onion, and carrots.
- Sauté the vegetables for 3-5 minutes until slightly softened.
- Stir in the seasonings, cumin, oregano, and cayenne.
- Add in the broth and whole chicken breasts.
- Allow the chicken to cook threw about 20-25 minutes, depending on the size of the chicken (cut into smaller pieces to cook faster).
- Remove the chicken and place in a bowl.
- To the pot, add the beans, green chili, and salt.
- Using two forks shred the chicken into bite size pieces/shreds.
- Add the chicken back to the pot and allow everything to warm threw another 5-10 minutes.
- Serve with chopped cilantro.