Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

In our house, it wouldn’t be a soup season without mushroom bean soup and vegetarian pasta fagioli as well!

This Tuscan white bean soup is to-die-for! It’s completely vegan, easy to make, and serves about 6 people. But don’t be surprised if there isn’t a drop left by the end of the night, this one got rave reviews in our house!

I have been having fun updating and creating soup and stew recipes this season, like my healthy broccoli cheddar soup, healthy chicken pot pie soup and the viral marry me chicken soup.

There’s just nothing better when the weather cools down!

Why You’ll Love This Recipe

• One of the best soups I ever made: While vegan, the white bean Tuscan soup is thick, hearty, and full of flavor.
• Ridiculously easy: Made in one pot with simple, everyday ingredients.
• Higher in protein: White beans pack this soup with 13 grams of protein, making it more filling than other vegan soups.
• Customizable: Keep it classic or add more vegetables, ground meat, or pasta.

Ingredients for Tuscan White Bean Soup

It doesn’t require a long list of ingredients. Just simple staples and the perfect seasonings.

• White beans: I used low sodium cannellini beans. They’re super creamy with a smooth texture, which makes them perfect for soups. But if you’ve got white navy beans on hand, those work too.
• Mirepoix: A mix of onion, garlic, carrots, and celery that creates the classic flavor base for many soups and stews.
• Olive oil: To saute the veggies and add flavor.
• White wine: It might not be a kitchen staple for everyone, but for this recipe, it helps deglaze the pan, lift all those flavorful bits, and really deepens flavor.
• Vegetable broth: Feel free to use store-bought low sodium broth or homemade vegetable broth.
• Spices: Italian seasoning is added to the mirepoix for a burst of flavor, then salt, pepper, red pepper flakes, and bay leaves go in to simmer.
• Greens: I like kale because it has a heartier texture, but baby spinach is good too.
• Fresh herbs: Some chopped parsley or basil for a finishing touch.

How to Make Tuscan White Bean Soup

This soup is perfect for beginners, easy on the budget, and great for meal prep. Here’s how to make it.

1. Saute the veggies: Saute the onion and garlic in a large pot or Dutch oven with oil for 3 minutes. Toss in the celery and carrots, and saute for another 7-10 minutes. Sprinkle in the Italian seasoning and give it a few stirs. Pour in the white wine and let it simmer a bit.
2. Combine and simmer: Stir in the beans, broth, salt, pepper, red pepper flakes, and bay leaves. Bring to a boil covered, then lower the heat and let it simmer for 15 minutes.
3. Blend: Puree 2 cups of soup, make sure to include veggies and beans, either in a blender or with an immersion blender.
4. Finish the soup: Transfer back to the pot, add kale, parsley, and stir. Give it a try and adjust any seasonings to taste.

Variations

• Add Parmesan rind: In the beginning with the broth. Your soup won’t be vegetarian anymore unless you use vegetarian Parmesan cheese.
• Add ground meat: Saute some crumbled sausage, ground turkey, or ground chicken before sauteing the vegetables and transfer to a plate. Then add back to the soup with kale and parsley.
• Add cooked chicken: If you’re not feeling like ground meat or have some leftover chicken, just mix it in at the end.
• Other greens: Kale and spinach are my defaults, but Swiss chard would also be delicious. Just remove the rib and chop it finely.
• Saute more veggies: Bulk it up with leeks, bell peppers, mushrooms, zucchini, butternut squash, or green beans.

Serving Ideas

This Tuscan white bean and kale soup is hearty on its own, but it pairs really well with a good crusty bread or a toasted slice of cottage cheese bread.

For something a bit different, serve it with a side of Instant Pot jasmine rice, or a grilled cheese on the side never hurts!

How to Store and Reheat

Store: Once cooled, this soup will store in an airtight container in the refrigerator for 5 days.

Freeze: Transfer to a freezer safe container, leaving room for expansion, and freeze for up to 3 months. Let is defrost in the fridge overnight.

Reheat: Heat up the amount that you want by letting it simmer on low with the lid on.

FAQs

More Soup Recipes to Try

• Instant Pot zuppa toscana
• Lentil spinach soup
• Instant Pot 15 bean soup
• Instant Pot ham and bean soup

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Tuscan White Bean Soup

Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

Course Soup and Stew

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 332kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 1 large onion finely chopped
• 4 large garlic cloves minced
• 5 large celery stalks diced
• 2-3 large carrots chopped
• 1/4 cup olive oil extra virgin
• 1 tablespoon Italian seasoning
• 1/2 cup white wine
• 3 14 ounces cans low sodium cannellini beans rinsed & drained
• 6 cups vegetable broth low sodium
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon red pepper flakes
• 3 bay leaves
• 2 handfuls chopped kale or baby spinach
• 3 tablespoons parsley or basil finely chopped

US Customary – Metric

Instructions

• Preheat large pot on medium heat and add olive oil. Add onion and garlic, saute for 3 minutes, stirring occasionally. Add celery and carrots, saute for another 7-10 minutes, stirring occasionally.
• Add Italian seasoning and cook for 30 seconds, stirring a few times. Add white wine and simmer until reduced, about 3 minutes.
• Add beans, broth, salt, pepper, red pepper flakes and bay leaves. Stir, cover and bring to a boil. Reduce heat to low and simmer for 15 minutes.
• Remove 2 cups of soup, making sure to grab some veggies and beans, and puree in a blender or with an immersion blender.
• Return blended soup back to the pot along with kale and parsley. Stir and adjust any seasonings to taste.
• Serve hot with crusty bread or dinner rolls.

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Reheat desired amount by simmering on low heat while covered.
• Freeze: Freeze in an airtight container, leaving some room for expansion, for up to 3 months.

Nutrition

Calories: 332kcal | Carbohydrates: 45g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Sodium: 552mg | Fiber: 13g | Sugar: 5g

The post Tuscan White Bean Soup appeared first on iFoodReal.com.

This is the best Baked Salmon Recipe made with simple seasoning of butter, garlic and lemon, then baked until flaky and juicy. Ready in 25 minutes, it’s a perfect weeknight dinner!

This baked salmon is the most simple and juicy salmon recipe! I do have a similar recipe for baked salmon in foil, but this time I added the butter sauce before baking and cut large fillet into slices.

It’s a hands-off dinner that’s perfect for busy weeknights. If you prefer something with a sticky-sweet glaze, you’ve got to try my baked teriyaki salmon!

Why You’ll Love This Recipe

• Simple ingredients: Made with 7 ingredients, including salt and pepper.
• Healthy: Packed with protein and omega-3s.
• Endless possibilities: Match it with your favorite sides or play around with different herbs.
• Foolproof: You’ll have perfectly baked salmon on your plate in under 30 minutes!

Ingredients for Baked Salmon Recipe

You’ll need just 5 ingredients to make a garlicky lemon butter sauce plus a sprinkle of fresh dill.

• Salmon: About 2 pounds of boneless salmon fillet cut into 6 or 8 pieces. You can use farmed or wild salmon, with or without skin.
• Salted butter: You’ll need melted butter for the sauce.
• Lemon juice: Adds a zesty touch. If you don’t have a lemon lying around you can swap in white wine vinegar, it’s tangy and bright, and very good!
• Garlic: I recommend fresh garlic for the most flavor. The recipe calls for 3 cloves, but feel free to add more if you’d like.
• Fresh dill: I love using fresh dill with salmon. Fresh parsley is also a top runner.
• Salt and black pepper: To taste.

How to Bake Salmon

Here’s an overview of how to bake salmon in the oven with very little hands-on time.

• Season the salmon: Preheat your oven to 375 F and line a large baking sheet with parchment paper. Place the salmon pieces on the sheet pan, skin down and leaving a little space between each. Sprinkle generously with salt and pepper.
• Make the butter sauce: In a small bowl, mix together melted butter, lemon juice, and garlic.
• Coat the salmon: Brush the butter mixture onto each piece of salmon, covering the top and sides. Spoon the remaining garlic evenly over each piece.
• Bake it: Bake for 13-15 minutes or until the thickest part hits 125-130 F and flakes easily with a fork.
• Finish and serve: Finish by brushing each piece with the butter from the pan. Top with fresh dill and serve right away.

How Long to Bake Salmon?

I find 375 degrees F is the ideal oven temperature to bake the salmon. I tested baking salmon at 400 degrees F but it came out dry, and 350 degrees F is too low.

FDA recommends to cook salmon until an instant read thermometer reads 145 F. I found wild salmon was too dry then. I recommend to bake until 125 F or 130 F, or until it easily flakes with a fork. Let salmon rest for 2-3 minutes and it will get there.

Also keep in mind wild salmon is more dry, so it needs less cook time than farmed salmon.

Serving Ideas

I usually serve oven baked salmon as a weeknight dinner with green veggies like air fryer asparagus or air fryer broccoli. On the weekends, I go for an elegant brussels sprouts salad.

For easy, tasty sides, try these:

• Crispy Parmesan potatoes
• Cheesy cauliflower steaks
• Roasted cauliflower
• Instant Pot potatoes or Instant Pot mashed potatoes
• Healthy Caesar salad

How to Store and Reheat

Store: Keep fish in an airtight container in the fridge and eat within 3 days. Cold salmon is great in salads!

Freeze: Freeze in an airtight container for up to 3 months. Just remember to thaw in the fridge overnight.

Reheat: I reheat my salmon in a skillet with a splash of water and covered, or in the oven. The microwave dries it out a bit but when short on time, I do that.

FAQs

More Salmon Recipes to Try

• Sweet chili salmon
• Honey garlic salmon
• Lime ginger salmon
• Miso salmon
• Salmon sushi bake

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Baked Salmon Recipe

The best Baked Salmon Recipe made with simple seasoning of butter, garlic and lemon, then baked until flaky and juicy. Ready in 25 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 servings

Calories 201kcal

Author Olena Osipov

Equipment

• OXO baking sheet
• Parchment paper sheets

Ingredients

• 2 pounds salmon fillet cut into 6 (5 oz each) or 8 (4 oz each) pieces
• 3 tablespoons salted butter melted
• 1 1/2 tablespoons lemon juice or white wine vinegar (very good)
• 3 large garlic cloves minced
• 2 tablespoons dill or parsley finely chopped
• Salt and pepper to taste

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F and line large baking sheet with parchment paper. Place salmon pieces onto it, leaving some space in between each. Sprinkle with salt and pepper generously.
• In a small bowl, combine melted butter, lemon juice and garlic; stir well.
• Brush onto each salmon piece, making sure to coat the top and sides. Spoon garlic on top, dividing evenly.
• Bake for 13-15 minutes or until thermometer inserted in the thickest part registers 125-130 F and salmon flakes easily with a fork. More likely you will need to cook wild salmon for less time than farmed. Do not over bake as salmon dries out quickly, especially wild salmon.
• Remove from the oven and brush each slice with released butter around it. Top each salmon piece with fresh dill and serve immediately while warm.

Notes

• Store: Refrigerate in an airtight container and enjoy within 3 days. Cold salmon tastes amazing in healthy salads.
• Reheat: Reheat in a non-stick skillet on low-medium heat, with a splash of water, covered for a few minutes. You can microwave if short on time, but that generally dries out salmon.
• Freeze: Freeze for up to 3 months in an airtight container. Thaw in the fridge overnight. 

Nutrition

Serving: 1piece | Calories: 201kcal | Carbohydrates: 1g | Protein: 23g | Fat: 11g | Saturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 74mg | Sodium: 228mg | Fiber: 0.04g | Sugar: 0.1g

The post Baked Salmon Recipe appeared first on iFoodReal.com.

Chicken and Rice is an easy one pot meal with juicy chicken thighs, fluffy rice, veggies, and simple spices. Ready in 45 minutes with tasty leftovers!

After sharing my Instant Pot chicken and rice and crockpot chicken and rice, it’s time to share this easy chicken and rice recipe, a one pot stovetop version that’s ready in under an hour.

I’ve been making it for years just the way my family always cooked it. I love its simplicity, the flavorful spices, and the fact that with a few tips, it’s a failproof recipe!

Why You’ll Love This Recipe

• One pot meal: Easy cleanup makes it a weeknight winner.
• Fluffy rice: Cooking the rice in Dutch oven with the right amount of broth makes it super fluffy with each grain separate. No mush here!
• Healthy dinner: It’s got protein, veggies, and grains all in one.
• Simple recipe: Everything about this meal is simple but the taste! Simple ingredients, simple steps but delicious results. Guaranteed family approval every time!

Ingredients for Chicken and Rice

All you need is chicken, rice, and carrots, plus a few everyday spices.

• Chicken thighs: I use 2 pounds of boneless skinless chicken thighs for this chicken recipe because they’re juicier than chicken breasts and stay tender.
• Aromatics: Fresh garlic and yellow or white onion.
• Carrots: I recommend matchsticks carrots because they hold their shape better and cut down on prep time, but you can also shred 2 large carrots.
• Olive oil: Extra virgin olive oil to saute the aromatics, add healthy fats and a lot of flavor. Don’t use other oil please!
• Rice: You’ll need uncooked rice for this recipe. My favorite is jasmine rice however basmati, long grain white rice or even long grain brown rice will work.
• Broth: Low sodium chicken broth cooks the rice while boosting the flavor.
• Seasoning: Dried thyme, dried oregano, cumin, smoked paprika, salt and pepper.
• Garnish: Fresh parsley adds a pop of color and freshness.

How to Make Chicken and Rice

Here’s a quick overview of how to make this weeknight special.

• Sear the chicken: Heat a Dutch oven or large pot on high, add olive oil, and cook half the chicken for 6 minutes, stirring once. Remove and set aside, then repeat with remaining chicken.
• Saute aromatics: With olive oil still in the pot, add onion, garlic, and carrots. Saute for 5 minutes. Stir in thyme, oregano, cumin and smoked paprika, stirring often for 30 seconds.
• Combine and cook: Add chicken, rice, chicken broth, salt and pepper. Stir to combine, cover, bring to a boil, then reduce heat to low. Let it simmer for 12 minutes without opening the lid.
• Rest and serve: Turn off the heat and let it sit for 5 minutes. Stir in parsley and serve hot.

Variations

• Chicken breasts: You can use boneless skinless chicken breast if you’re OK with more dry meat. Cook time will stay the same.
• Brown rice: If using brown rice, it will need more cook time. Check on it after 30 minutes, then cook longer and add more broth, if necessary. I recommend to use chicken thighs then so the meat doesn’t dry out.
• Add extra veggies: Saute 1 1/2 cups of zucchini, mushrooms or bell peppers, and add them in with the remaining ingredients.
• Different seasoning: Feel free to add any of your favorite spices like lemon pepper, pot roast seasoning, Italian seasoning, onion powder, Cajun, or taco seasoning.
• Quinoa: A fantastic rice substitute. This recipe would be very similar to one pot chicken quinoa and beef quinoa stew then.

Serving Ideas

We usually serve this one as a hot, comforting meal on its own. Sometimes, I switch the garnish from parsley to green onion or dill.

If you’re craving a small side, here are some ideas:

• Sauteed vegetables: If you don’t want to add more veggies to the pot, just serve some sauteed bell peppers, zucchini, mushrooms, green beans, corn, or peas on the side.

• Roasted veggies: Balance the softness of the rice with something crunchy like crispy Parmesan potatoes or roasted cauliflower.

• Salad: I’d keep it really simple with a lettuce salad or a butter lettuce salad.

How to Store and Reheat

Store: You can pop leftovers in the refrigerator for up to 3 days.

Reheat: Add your desired amount to a medium pot with a splash of water or broth. Break it up and stir gently over low heat until warmed through.

Freeze: Transfer cooled leftovers to an airtight container, then you can freeze for up to 3 months. Thaw in the fridge overnight, then reheat.

FAQs

More Chicken and Rice Recipes

• Healthy chicken and rice casserole
• Mexican chicken and rice
• Instant Pot chicken fried rice
• Cilantro lime chicken rice skillet

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Chicken and Rice

Chicken and Rice is an easy one pot meal with juicy chicken thighs, fluffy rice, veggies, and simple spices. Ready in 45 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 8 minutes minutes

Cook Time 32 minutes minutes

Resting Time 5 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Calories 409kcal

Author Olena Osipov

Equipment

• Dutch oven

Ingredients

• 2 pounds boneless skinless chicken thighs cut into 2 inch pieces
• 1 large onion finely chopped
• 4 large garlic cloves thinly sliced
• 1 1/2 cups carrot matchsticks or 2 large carrots, shredded
• 1/4 cup olive oil extra virgin
• 1 teaspoon thyme dried
• 2 teaspoons oregano dried
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 2 cups jasmine rice rinsed & drained
• 4 cups chicken broth low sodium
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 cup fresh parsley finely chopped

US Customary – Metric

Instructions

• Preheat large Dutch oven on high heat and add olive oil and half the chicken. Cook for 6 minutes, stirring once. Remove chicken onto a large plate and repeat with remaining chicken. Remove onto a plate and set aside.
• You should have olive oil left at the bottom of the pot. Add onion, garlic and carrots. Sauté for 5 minutes, stirring occasionally. Add thyme, oregano, cumin and smoked paprika; cook for another 30 seconds, stirring often.
• Add previously cooked chicken with its juices, rice, chicken broth, salt and pepper. Stir, cover and bring to a boil. Then reduce heat to low and simmer for 12 minutes or until rice is cooked, but do not open the lid to peek until the 12 minute mark.
• Turn off heat and let chicken and rice stand for 5 minutes. Add parsley and gently stir. Serve hot.

Notes

• Store: Refrigerate leftovers in an airtight container for up to 3 days.
• Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw in the fridge overnight.

Nutrition

Calories: 409kcal | Carbohydrates: 44g | Protein: 28g | Fat: 13g | Saturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 108mg | Sodium: 450mg | Fiber: 2g | Sugar: 2g

The post Chicken and Rice appeared first on iFoodReal.com.

Marry Me Chicken Pasta with tender, juicy chicken and pasta coated in a creamy sun-dried tomato sauce and ready to wow in just 30 minutes!

If you love sun-dried tomatoes, you’ll also love this healthy Tuscan chicken pasta!

A simple, restaurant-quality marry me chicken pasta that’ll have you keeping sun-dried tomatoes stocked in your kitchen from now on!

I usually serve marry me chicken with cozy staples like mashed potatoes, rice, or pasta. To make things easier, I turned it into a full 30 minute meal by mixing the chicken, sauce, and pasta in one dish.

Why You’ll Love This Recipe

• Simplicity and ease: A quick, no stress dinner that’s perfect for busy nights.
• Gluten free option: Easily adaptable to be gluten free without sacrificing any of the flavor.
• A show-stealing sauce: An easy-to-make, tomato cream sauce that won’t break a sweat.
• Enjoy all year long: Winter or summer, this pasta dish shines all year!

Ingredients for Marry Me Chicken Pasta

It uses a perfect mix of protein, veggies, and spice staples.

• Short pasta: Choose a farfalle, fusilli or penne pasta with plenty of crevices to catch the sauce. You can go gluten free or whole wheat, if you prefer.
• Chicken: Cut into bite-sized pieces. I like boneless skinless chicken breasts for this recipe, but you can use chicken thighs.
• Aromatics: Fresh garlic and onion add a delicious savory base.
• Flour: Helps give the chicken a nice, crispy crust. You can use all-purpose, whole wheat, or gluten-free flour.
• Chicken broth: Use low sodium chicken broth, chicken stock, or vegetable broth for the sauce.
• Sun-dried tomatoes: I used oil packed sun-dried tomatoes this time. If you use dried, you’ll need to soak them in hot water for 5 minutes, then squeeze and slice.
• Heavy cream: Makes the sauce rich and creamy. You can swap in half and half for a lighter option and still get a creamy texture.
• Parmesan cheese: Grab a block of Parmesan and grate it yourself. Store-bought grated cheese just doesn’t have that rich, mature flavor.
• Baby spinach: A subtle touch that brings color, earthy flavor, and a sneaky way to add some greens.
• Spices: Italian seasoning, salt, pepper, and red pepper flakes give the sauce a perfectly seasoned kick.
• Butter: For frying.
• Fresh herbs: Finely chopped parsley or basil for garnish.

How to Make Marry Me Chicken Pasta

This recipe comes together fast, and clean-up’s a breeze too!

• Cook the pasta: Cook pasta in a large pot of salted water until al dente, then drain and set aside.
• Saute aromatics and chicken: While the pasta cooks, heat another large pot or Dutch oven over medium-high and melt some butter. Sauté the onion and garlic for about 3 minutes, then add the chicken and cook for another 5 minutes, stirring occasionally until browned.
• Make the sauce: Add flour and stir well. Pour in the broth and cook for about 3 minutes, stirring often. Add sun-dried tomatoes, Italian seasoning, salt, pepper, red pepper flakes, heavy cream, and Parmesan. Bring to a boil, then cook on low for 10 minutes, stirring now and then.
• Combine it all: Add the spinach and pasta, gently mix, then garnish with parsley or basil. Enjoy!

Serving Ideas

Marry me chicken pasta is not only delicious but also packs 37 grams of protein, so it’s super satisfying on its own.

If you’re looking for a few sides to go with it, here are some simple options:

• Bread: Garlic bread, Greek yogurt bread, or dinner rolls are all great for soaking up that delicious sauce.
• Green salad: A lemon kale salad is perfect for colder months, and a simple spring mix salad hits the spot when it’s warmer.
• Vegetables: Try air fryer broccoli, sauteed zucchini, or roasted asparagus.
• Sauteed spinach: A simple, healthy side dish.

How to Store and Reheat

Store: Transfer your leftovers to an airtight container and store in the refrigerator for up to 5 days.

I avoid freezing pasta because I’m not a fan of the texture after it thaws, but if you don’t mind it, it can be frozen for up to 3 months.

Reheat: Add a little extra cream or broth and heat on the stovetop until it’s fully warmed through.

FAQs

More Marry Me Recipes to Try

• Marry me chicken meatballs
• Marry me chicken soup
• Marry me cauliflower

More Chicken Pasta Recipes

• Lemon chicken pasta
• Spinach chicken pasta
• Chicken pasta primavera
• Healthy chicken alfredo

Print

Marry Me Chicken Pasta

Marry Me Chicken Pasta with tender, juicy chicken and pasta coated in a creamy sun-dried tomato sauce and ready to wow in just 30 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 472kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 10 ounces short pasta with crevices like farfalle, penne or fusilli
• 3 large boneless skinless chicken breasts cut into 2 inch pieces
• 1 small onion finely chopped
• 2 large garlic cloves minced
• 3 tablespoons flour
• 2 cups chicken broth low sodium
• 1/3 cup sun dried tomatoes in oil drained and thinly sliced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon red pepper flakes
• 1/2 cup heavy cream or half and half
• 1/2 cup Parmesan cheese freshly grated
• 2 handfuls baby spinach
• 1 tablespoon butter for frying
• 2 tablespoons parsley or basil finely chopped, for garnish

US Customary – Metric

Instructions

• Bring large pot with water to a boil. Add a pinch of salt and pasta, then cook for 8-10 minutes or until pasta is al dente. Drain and set aside.
• Preheat another large pot on medium-high heat and add butter. Add onion and garlic, saute for 3 minutes, stirring occasionally. Add chicken and saute for another 5 minutes, stirring occasionally.
• Add flour and stir to coat. Add chicken broth and cook until incorporated and smooth, about 3 minutes, stirring often.
• Add sun dried tomatoes, Italian seasoning, salt, pepper, red pepper flakes, heavy cream and Parmesan cheese. Stir, bring to a boil, reduce heat to low and simmer for 10 minutes, stirring occasionally.
• Add spinach and pasta, then mix gently.
• Garnish with parsley or basil and serve hot.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: I do not like to freeze pasta because it doesn’t thaw well but you can freeze it in an airtight container for up to 3 months.

Nutrition

Calories: 472kcal | Carbohydrates: 44g | Protein: 37g | Fat: 16g | Saturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 106mg | Sodium: 519mg | Fiber: 3g | Sugar: 3g

The post Marry Me Chicken Pasta appeared first on iFoodReal.com.

Healthy White Chicken Chili recipe is a 30 minute meal with the option of making it 3 different ways. Whether made on the stovetop, in the Instant Pot or a slow cooker, this healthy chicken chili is easy and extremely popular for a reason! Serve with tortilla chips or almond flour cornbread, avocado slices, and your favorite cheese!

A true crowd pleaser just like this buffalo chicken chili, chili with ground chicken and this ground turkey chili recipe.

Soup and stew, no matter where you’re from, will always be comfort food, especially when there’s a chill in the air. I did not grow up in Ukraine eating any kind of chili, especially white chicken chili.

We warmed up every single day with bowls of borscht and healthy chicken noodle soup.

So, chili, in general, is something I’ve learned to love over the years and healthy white chicken chili is a welcome change to the traditional beef chili that I was first introduced to.

Both are hearty, wholesome, and delicious healthy chili recipes, but the creamy, slightly salty, flavorful white chicken chili is a nice way to switch it up!

Why You’ll Love This Recipe

• Lighter meal: This version of a very popular dish is healthier as it doesn’t require any cream cheese or heavy cream. Instead, I use plain Greek yogurt which is high in protein and still gives it that creamy velvety texture.
• Delicious: Made with tender beans, juicy kernels of corn, shredded chicken, green chilies, and a tasty broth infused with tons of delicious flavor and texture. The slightly mashed cooked beans also give it the body and heartiness. It doesn’t skimp on flavor and rivals any gourmet restaurant soup recipe!
• Family friendly recipe: It’s not too spicy, so the kids will have no problem polishing off their bowls.
• Quick to make: The entire recipe comes together in as little as 30 minutes, depending on your cooking method (white chicken chili in crockpot will slow cook longer).
• Easy to make 3 different ways: In the crockpot, on the stovetop or in the Instant Pot. You decide!
• Perfect for meal prep: Leftovers can be kept in the fridge or frozen, so make a big batch and meal prep lunches for the week!

Ingredients for Healthy White Chicken Chili

To make this healthy white chicken chili, you will need just a few simple ingredients.

• Chicken: Boneless skinless chicken breasts come with a lot of meat and are easy to shred once cooked and start falling apart.
• Beans and corn: When cooked, great Northern beans or cannellini beans, are buttery and just melt in your mouth. They add to the creaminess and the juicy corn gives it added texture with a bit of sweetness from the juice. Use frozen corn, quickly cook corn on the cob in Instant Pot or use leftover crock pot corn on the cob.
• Aromatics: Onion and garlic are needed to impart flavor into the entire dish.
• Diced green chilies: A can of this will add not only a bit of heat but flavor too!
• Chicken broth: Look for low sodium broth, if you can. If you’ve got some homemade chicken broth or Instant Pot chicken broth, by all means, use that!
• Herbs and spices: Ground cumin, dried oregano, chili powder, cayenne pepper, salt, and pepper to taste. You can adjust any of these to your preferences. Fresh cilantro is perfect to add some vibrant herbaceous notes or skip all together.
• Yogurt: Plain Greek yogurt adds the thick and rich body that the base of the white bean chicken chili needs without the heaviness of processed cream cheese and heavy cream. Be sure to use yogurt with at least 2% fat.
• Fresh lime juice: The acid from the lime juice is exactly what this chili needs to cut through the creaminess.
• Oil: I use avocado oil because of its heat tolerance and health benefits. Olive oil will work just as well.
• For serving: Tortilla chips, avocado, yogurt, fresh limes.

How to Make White Chicken Chili on the Stove

Here is a quick overview how to make healthy white chicken chili on the stove. Crockpot and Instant Pot versions are down below. Also there is detailed recipe card with all 3 cooking options at the end of this post.

1. Saute veggies with spices: Saute onion and garlic for a few minutes. Then add spices for 30 seconds to allow them to release their flavors. You want to stir at this point constantly to prevent burning.
2. Mash the beans: Mash about 1 cup of white beans with a fork and a bit of water, if necessary. Beans starch will thicken the chili as it cooks. I find mashing beans before rather than after cooking much easier. Especially, because there is no blender to wash.
3. Cook the chili: Then add chicken, broth, green chilies, corn and simmer for 20 minutes. The tight lid on a heavy bottom pot or even better option Dutch oven cooks chili fast.
4. Shred the chicken: You can do it inside the pot with two forks. I like to use meat claws (also great for chicken salad), so I remove chicken and place it on the cutting board and then shred.

• Combine with seasonings: Return chicken to the pot along with lime juice, cilantro, and yogurt. Make sure the stove is off, so the yogurt doesn’t curdle. Your white chicken chili recipe is ready!

Make It in the Crock Pot

The difference between stovetop and crockpot white bean chicken chili is that you have to saute onion, garlic, and spices in the skillet and then transfer them to the slow cooker. And add only 1 cup broth.

1. Cook veggies in a skillet: Saute onion, garlic, and spices in the skillet. Transfer to a large slow cooker.
2. Combine in the slow cooker: Mash 1 cup of beans and add to the slow cooker along with other whole beans, only 1 cup of broth, chicken, and corn.
3. Cook: Cover and cook on Low heat for 6 hours or on High heat for 3 hours.
4. Shred meat and season: Shred chicken and return it to the crockpot along with cilantro, lime juice, and yogurt.

Make It in the Instant Pot

If you know me, you know I am obsessed with Instant Pot recipes. It just makes healthy dinner a reality and so much easier.

I do have an official Instant Pot white chicken chili recipe. However, here is a quick run down:

1. No need to saute: You don’t have to saute the veggies or spices. Food cooked under pressure comes out more flavorful.
2. Add and cook: Just throw everything in the Instant Pot in the order listed in the recipe (please note only 1 cup of broth). Pressure Cook on High pressure for 20 minutes.
3. Quick release, shred, and season: Quick Release the pressure. Shredding the chicken can be done right in the pot because it’s stainless steel. Add cilantro, lime juice, and yogurt.

Variations

• Cream cheese: If cream cheese is what you have on hand and you don’t mind using it, make classic white chicken chili with cream cheese instead of Greek yogurt or in addition to it.
• Using chicken thighs: Instead of chicken breasts, use the same weight of boneless skinless chicken thighs. No changes to the recipe are necessary.
• Leftover cooked chicken: Use leftover store-bought rotisserie chicken or from another recipe. I use Instant Pot shredded chicken breast, Instant Pot chicken breast or even Instant Pot frozen chicken frequently. Add it in the beginning just like when you would add raw chicken. Super flavorful and even easier!
• Using fresh corn on the cob: Scrape off the kernels if you’ve got an abundance of corn from the market or garden.
• No heat: If you want to keep peppers in your soup but none of the kick, swap for sauteed diced bell peppers. Green for savory and red for a sweeter flavor.
• Other spices: Ground coriander is a nice addition to increasing the flavor profile.

Toppings Ideas

When it comes to chili toppings, it is all about personal taste, heat preference and availability. This healthy white chicken chili is mouthwatering and delicious all on its own but that doesn’t mean you can’t load it up with your favorite toppings:

• Cilantro: Never too much but I know some people find it soapy. You can also omit it!
• Yogurt: Or sour cream which is creamier.
• Tortilla chips. Crunchy, crispy, and slightly salty are great for dipping!
• Avocado: If you have a ripe one, dice it or slice it and serve on top.
• Heat: If you can handle the heat, fresh sliced jalapeno with seeds is amazing addition.
• Cheese: Top with shredded cheese for additional cheesiness. Cheddar, Monterrey Jack, and even Parmesan would work. Or crumbled Cotija cheese is a classic!

What to Serve Healthy White Chicken Chili with?

• Serve chili traditionally with some healthy cornbread or healthy cornbread muffins for extra carbs and fiber.
• Make a classic soup and salad combo with simple butter lettuce salad or lettuce salad recipe.
• If you are feeding hungry boys like I am, try a classic soup and sandwich pairing with grilled cheese.
• Have fiesta night with guacamole and pico de gallo!

How to Store and Reheat

Store: This white chicken chili recipe serves 6 people. It was enough for our family of 4 for dinner and then Alex and I finished it for lunch, so you may not have any leftovers for long. But if you do, refrigerate them in an airtight container for up to 5 days.

Freeze: If you’re serving only 1 or 2 people, make the entire batch of chili and freeze any leftovers. Because there is not much dairy, chili will thaw just fine. Freeze in an airtight container for up to 3 months. You can also make this recipe as a freezer meal, following my freezer meals instructions.

Reheat: Thaw in the fridge overnight and then reheat on low heat on the stove, in the slow cooker, or steam in the Instant Pot for 5 minutes. The nice thing about a pressure cooker is that you can thaw chili from frozen.

FAQs

More Healthy Recipes to Try

• Creamy chicken enchilada soup
• Instant Pot turkey chili
• Instant Pot white chicken lasagna soup
• Healthy mac and cheese

Print

Healthy White Chicken Chili

Healthy White Chicken Chili recipe with chicken, white beans, corn, cumin, and yogurt. Ready in 30 minutes on the stovetop, slow cooker or Instant Pot!

Course Soup and Stew

Cuisine Mexican

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 345kcal

Author Olena Osipov

Equipment

• Dutch oven
• Glass bowls
• Measuring tools

Ingredients

• 1.5 pounds boneless skinless chicken breasts 3 medium-large
• 1 small onion diced
• 2 large garlic cloves minced
• 1 tablespoon oil I use avocado oil
• 3 cups chicken broth low sodium
• 2 x 15 ounces cans great Northern beans or cannellini beans drained and rinsed
• 2 cups corn
• 4 ounces can diced green chilies
• 1 teaspoon cumin ground
• 1/2 teaspoon oregano
• 1/2 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 small bunch cilantro finely chopped
• 1/2 cup plain or Greek yogurt fat 2%+
• 1 lime juice of
• Tortilla chips, avocado, more yogurt, limes for serving

US Customary – Metric

Instructions

Stovetop Healthy White Chicken Chili

• Preheat large dutch oven or heavy bottom pot on medium-high heat and swirl oil to coat. Add garlic and onion, sauté for 3 minutes, stirring occasionally. Add cumin, oregano, chili powder, cayenne pepper, salt and pepper and cook for 30 seconds, stirring constantly.
• In a small bowl, add about 1 cup of beans and mash with a fork. It helps to thicken the chili.
• Transfer to the pot along with chicken broth, remaining whole beans, corn, green chilies and chicken breasts. Cover, bring to a boil, reduce heat to low-medium and simmer for 20 minutes.
• Turn off the heat. Remove chicken and shred with 2 forks or meat claws. Return chicken to the pot along with lime juice, cilantro and yogurt.
• Stir and serve warm with your favorite toppings like tortilla chips, cheese, more cilantro and lime.

Slow Cooker Healthy White Chicken Chili

• Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add garlic and onion, sauté for 3 minutes, stirring occasionally. Add cumin, oregano, chili powder, cayenne pepper, salt and pepper and cook for 30 seconds, stirring constantly. Transfer to a large slow cooker.
• In a small bowl, add about 1 cup of beans and mash with a fork. Transfer to the slow cooker along with only 1 cup broth, remaining whole beans, corn, green chilies and chicken breasts. Cover and cook on Low for 6 hours or on High for 3 hours.
• After follow the steps like in the stovetop version above.

Instant Pot Healthy White Chicken Chili

• In a small bowl, add about 1 cup of beans and mash with a fork.
• To 6 or 8 quart Instant Pot, add ingredients in the following order: garlic, onion, corn, whole and mashed beans, chicken breasts, green chiles, cumin, oregano, chili powder, cayenne pepper, salt, pepper and only 1 cup broth. Do not stir.
• Close the lid, set pressure vent to Sealing and Pressure Cook on High or Manual for 20 minutes. Release pressure using Quick Release method by turning pressure valve to Venting position immediately after cooking.
• Open the lid, remove chicken and shred with 2 forks or meat claws. After follow the steps like in the stovetop version above.

Video

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.
• Diced green chilies substitute: Canned diced green chilies are usually not spicy. You can skip diced green chilies all together and use more cumin and maybe coriander would be nice too. Or add sauteed bell pepper.
• Rotisserie chicken: Yes, you can use shredded rotisserie chicken. Add it in the beginning just like when you would add raw chicken – more flavor.
• Cream cheese: Add 2-3 ounces with yogurt or in place of it, if you wish. I do add it to my Instant Pot white chicken chili.

Nutrition

Serving: 1.5cups | Calories: 345kcal | Carbohydrates: 40g | Protein: 22g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 42mg | Sodium: 664mg | Fiber: 10g | Sugar: 5g

The post Healthy White Chicken Chili appeared first on iFoodReal.com.

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5 from 28 votes

This Shrimp and Vegetable Stir Fry is easy, healthy, low carb, and combines your choice of mixed vegetables with a simple, aromatic honey garlic stir fry sauce!

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Salmon Stir Fry

5 from 42 votes

This 20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavours such as lemon, garlic, ginger, and soy sauce!

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Healthy Beef and Broccoli

5 from 25 votes

Easy to make Healthy Beef and Broccoli stir-fry is veggie packed with tender slices of beef then coated in a low sodium, low sugar flavorful sticky sauce. Your favorite Asian takeout now made healthier at home!

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Korean Ground Beef and Rice Bowls

5 from 88 votes

Korean Ground Beef and Rice Bowls is a healthy ground beef recipe full of vegetables and Asian flavored sauce, ready in 30 minutes.

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Sheet Pan Meals

Sheet Pan Chicken and Veggies

5 from 5 votes

Sheet Pan Chicken and Veggies is healthy weeknight dinner that's perfect for meal prep! Made in one pan for easy clean up, in 45 minutes.

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Sheet Pan Steak Fajitas

5 from 16 votes

Sheet Pan Steak Fajitas with tender slices of beef, onions, bell peppers, and a simple seasoning for a quick, easy, family approved dinner!

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One Pan Salmon and Veggies

5 from 4 votes

One pan salmon and veggies coated in honey garlic sauce, then baked in a sheet pan for 30 minutes for a healthy easy dinner.

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One Pan Chicken and Potatoes

5 from 38 votes

Easy to make One Pan Chicken and Potatoes with tomatoes, garlic, and oregano and ready in 35 minutes.

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Spatchcock Chicken

Juicy Spatchcock Chicken, golden potatoes and tender carrots are seasoned with flavorful spices and roast together in a one pan meal! Easy, delicious dinner!

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Roasted Chicken Thighs and Potatoes

5 from 58 votes

Roasted Chicken Thighs and Potatoes tossed with simple spices, garlic and oil. Then baked until chicken is juicy with crispy skin and onions are roasted.

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Sweet Potato and Eggs

5 from 12 votes

Sweet Potato and Eggs is easy and delicious breakfast baked in one pan.

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Quick Dinner Salads

These salad recipes contain protein, complex carbohydrates and healthy fats to qualify as a complete meal. Or you can add some easy protein like rotisserie chicken or canned tuna and a side of brown rice or quinoa to some.

Jennifer Aniston Salad

5 from 5 votes

Jennifer Aniston Salad is fresh, vibrant, and delicious! It's easy to make in one bowl, packed with protein, and perfect for meal prep.

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Healthy Cobb Salad with Chicken

4 from 6 votes

Healthy Cobb Salad loaded with lean chicken breast, fresh greens, salty blue cheese, crispy bacon and a healthy ranch dressing.

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Canned Salmon Salad

5 from 29 votes

Healthy, easy, nutrient dense Canned Salmon Salad is creamy, crunchy, and packed with flavor. Perfect for lunch and ready in 10 minutes!

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