Blow the Airlock

Recently, I had the opportunity to appear on New Eden Radio with the lovely Sindel Pellion. Much fun was had, many topics covered, much baby crying, and generally I was impressed with the DJs, the show and the experience.

Chili was one topic that came up, and as I am always hungry, I’ve decided to share an easy to make, very filling, chili recipe.

Blow the Airlock White Chili


  • 2 teaspoons canola oil
  • 1 1/2 cups chopped onion (about 1 large)
  • 3 garlic cloves, minced
  • 2 cups fat-free, less-sodium chicken broth
  • 5 teaspoons green hot pepper sauce (such as Tabasco)
  • 1/2 teaspoon kosher salt
  • 1 1/4 pounds skinless, boneless chicken breast halves
  • 2 tablespoons stone-ground cornmeal
  • 1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2 cup plain fat-free yogurt
  • 2 tablespoons thinly sliced green onions (about 1)
  • Lime wedges (optional)


  1. Heat oil in a Dutch oven (hahaha, dutch oven) over medium heat.
  2. Add chopped onion and garlic to pan; cook 5 minutes or until onion is tender, stirring occasionally.
  3. Add broth, hot pepper sauce, salt, and chicken to pan; bring to a boil.
  4. Cover, reduce heat to low, and simmer 15 minutes.
  5. Remove chicken from broth mixture; cool.
  6. Add cornmeal and beans to broth mixture, stirring with a whisk; simmer 15 minutes.
  7. Mash about 1/4 cup beans against side of pan. Cut chicken into bite-sized pieces.
  8. Add chicken to pan; simmer 5 minutes or until mixture thickens, stirring frequently.
  9. Top each serving with yogurt; sprinkle with green onions.
  10. Serve with lime wedges, if desired.

What’s the best part of this recipe? You get a whopping 15g of protein per serving with only 189 calories! You’re welcome.

3 responses to “Blow the Airlock

  1. Just wanted to say: this has turned out to be one of my go-to recipes for long work days: Simple, nutritious, freezes well, hence easy to cook ahead in larger quantities, and above all: tasty and satisfying. And for added spice, add an Anaheim or two.

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