Hearty White Bean Chili

Hearty White Bean Chili

YIELD: 8 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 9 hours 5 minutes
Details

Looking for an easy dinner? This thick, hearty slow-cooker chili recipe is delicious any time of the year! Using leaner cuts of poultry, such as turkey or chicken breast, reduces the fat content but delivers a taste sensation.

Ingredients

• 1 lb / 454 g dry great northern beans or white kidney beans, rinsed and picked over
• 4 cups / 950 ml low-sodium chicken broth
• 2 cups / 480 ml yellow onions, chopped
• 3 large cloves garlic, minced
• 2 tsp / 10 ml ground cumin
• 1½ tsp / 7.5 ml dried oregano
• 1 tsp / 5 ml dried ground coriander
• 1/8 tsp / 0.625 ml ground cloves
• 1 x 4-oz / 120 ml can chopped green chilies
• 2 lbs / 907 g boneless, skinless chicken or turkey breast, grilled and cubed
• 1 tsp / 5 ml sea salt

Preparation

  1. Place beans in a soup kettle or Dutch oven. Add enough water to cover beans by two inches. Bring to a boil. Let boil for 5 minutes. Remove from heat and let stand covered for 1 hour. Drain and rinse. Discard liquid.
  2. Place beans in a slow cooker. Add the chicken broth, onions, garlic and seasonings. Cover and cook on low heat for 7 hours or until beans are not quite tender. Add the chilies, chicken and sea salt. Cook for another hour until beans are tender.
  1. Nutritional Value per Serving:
  2. Calories: 259
    Total Fat: 2 g
    Saturated Fat: 0.1 g
    Total Carbs: 18 g
    Fiber: 5 g
    Protein: 39 g
    Sodium: 818 mg
    Cholesterol: 2.5 mg

Dumbbell Step-Up

Dumbbell Step-up

Target Body Part:    Butt/Hips, Legs – Thighs
Primary Muscles:     Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: Rhomboids, Erector Spinae, Transverse Abdominus,
Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius, Full Body/Integrated
Equipment Needed: Dumbbells, Raised Platform/Box

Dumbbell step-up 1Dumbbell step-up 2Dumbbell step-up 3

Step 1

Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Attempt to avoid shrugging your shoulder upwards.

Step 2

Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.

Step 3

Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.

Step 4

An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.

Helpful Tip:
Single-leg stepping is a functional movement we perform daily. Always monitor your foot, ankle and knee position. Avoid movement of your foot and ankle (collapsing in or out), and always attempt to keep your knee aligned over your second toe.

American Council on Exercise