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White Chicken Chili

This keto white chicken chili is a delicious keto meal. While chili is usually always good, this warm bowl of goodness can be a particularly yummy keto comfort food during the cool fall and winter months. Therefore, it is one of the keto recipes featured in the SIMPLE – Fall 2022 Edition of the keto magazine. You can access the magazine to find more recipes.

This keto white chicken chili is a delightful blend of chicken, yellow keto beans, fresh vegetables, and a number of powdered seasonings. With both chicken and beans, this keto white chicken chili can be very satisfying all by itself. However, a warm piece of one of the keto breads or keto crackers could make it that much more enjoyable.

Keto White Chicken Chili

The Beans:

It may be a surprise to discover that there are beans that can be eaten on the keto diet. A 1/4 cup of dry soybeans is about 4 net carbs. Once cooked, this same 1/4 cup of soybeans will give you about 1/2 cup cooked soybeans. While the keto black soybeans are becoming a little more popular, the keto yellow soybeans seem to get less attention.

This recipe is prepared with the dry yellow soybeans. However, instead of yellow soybeans you can use canned black soybeans. They too must be seasoned and prepared beforehand. Therefore, I like to precook a larger batch of soybeans and place them in the freezer. that was pre-made and placed in the freezer. In this way, the soybeans are almost like adding a traditional can of beans. They cook much faster and can more easily soak up the seasonings and flavors added to the keto white chicken chili recipe.

The Vegetables:

The fresh vegetables added to this keto white chicken chili recipe include yellow onions, bell peppers, and garlic. The garlic is minced while the onions and bell peppers are cut into small pieces. You can add white, yellow, purple, or even green onions to the recipe. Onions contain a decent number of carbs. If you only use half the onions (3 tablespoons) a serving is only 8 net carbs. So, you can reduce the carbs by using less onions. For a spicy keto white chicken chili, you can add jalapeño peppers or serrano peppers instead of a traditional bell pepper. Fresh garlic will typically give you the most flavor. However, minced garlic from a jar can provide a delicious garlicky flavor as well.

The Chicken:

This keto white chicken chili is prepared with ground chicken. It cooks quickly and easily just like a ground beef. Alternatively, thawed chicken breast or boneless chicken thighs could be cut into small pieces to season and sauté with vegetables.

The Seasoning:

Chicken bouillon, garlic, onion, black pepper, paprika, and cayenne pepper are the powdered seasonings added to this keto white chicken chili.

The Sauce:

With the keto beans prepared and the chicken and vegetables cooked, the chicken can be added to the pot of beans. Then, the white chicken chili sauce can be prepared with the addition of sour cream and heavy cream.

Keto White Chicken Chili

Keto White Chicken Chili

Delicious white chicken chili!
5 from 1 vote
Prep Time 30 mins
Cook Time 40 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 395 kcal

Ingredients
  

The Beans:

The Vegetables:

  • 1/3 c. Yellow Onions (Minced)
  • 1/4 c. Bell Peppers (Minced)
  • 2 tsp. Garlic (Minced)
  • 1 tbsp. Olive Oil

The Ground Chicken:

Instructions
 

The Beans:

  • Place the soy beans, water, and salt in a pot and bring the water to a boil.
  • Reduce the heat to low and let simmer for 15 minutes or until tender.

The Vegetables:

  • Sauté the minced onions, bell pepper, and garlic together in a medium skillet over medium heat for 1-2 minutes.

The Ground Chicken:

  • Season the ground chicken with chicken bouillon powder, onion, garlic, black pepper, paprika, and cayenne pepper powder.
  • Place the seasoned ground chicken in the skillet with the vegetables to cook over medium heat.
  • Use a spatula to mix the ingredients and to make sure the chicken cooks evenly.
  • Once the chicken cooks and the beans are tender, add the cooked chicken chili mixture to the pot with the beans.
  • Then, add heavy cream and sour cream.
  • Stir and let simmer for 5 -10 minutes to start letting the flavors merge.

Nutrition

Serving: 1servingCalories: 395kcalCarbohydrates: 17gProtein: 23gFat: 28gSaturated Fat: 11gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 91mgSodium: 522mgPotassium: 896mgFiber: 8gSugar: 5gVitamin A: 1467IUVitamin C: 32mgCalcium: 128mgIron: 4mg
Keyword keto white chicken chili, white chicken chili
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In Summary

This is another delightful, warm keto recipe for fall or winter. You can find more keto chicken recipes to prepare. In the meantime, enjoy making and eating this keto white chicken chili recipe!

Source:

https://usdrybeans.com/wp-content/uploads/2012/05/dry_beans.pdf

Health Benefits of Monk Fruit

Individuals that are generally concerned about their health and well-being may recognize the health benefits of monk fruit sweetener to be admirable. Monk fruit sweetener is a zero carb, minimal calorie substitute for sugar. Therefore, the monk fruit health benefits may be of particular interest to people with prediabetes or diabetes. Then too, people on different types of low carb diets or low sugar diets like the keto diet or diabetic diet may also be very interested in the health benefits of monk fruit sweetener. So, let’s highlight some of the monk fruit benefits.

Health Benefits of Monk Fruit Sweetener

1. All Natural

Monk fruit sweetener is taken from the monk fruit or luo han kuo fruit that is commonly grown on trees in southern China. Therefore, one of the health benefits of monk fruit sweetener is that it is not a manmade artificial sweetener. As an all natural sweetener, the monk fruit sweeteners generally do not create unwanted side effects that are common with most artificial sweeteners.

2. Zero Sugar

Many artificial sweeteners have a taste that will really take some time in which to grow accustomed. However, that is not the case with monk fruit sweeteners. The taste profile of monk fruit sweetener is very similar to that of real sugar. Plus, there are no strange sensations or aftertastes left in your mouth after eating monk fruit. And if you can imagine, monk fruit sweetener is on average naturally 200 times sweeter in taste than sugar. However, the pleasantly sweet taste profile is not derived from sugar. The sweet taste comes from something called mogrosides V that is extracted from the fruit.

Some monk fruit sweeteners are golden brown, and some are a classic white. The golden monk fruit sweetener is 150x sweeter than sugar and provides a maple flavor. Therefore, it is also used to make monk fruit sugar free maple syrup. The classic white monk fruit looks and feels just like cane sugar. However, it is naturally 300x sweeter than cane sugar. Since the taste of a pure monk fruit sweetener is so sweet, it is often combined with erythritol – a sugar alcohol that provide health benefits that are very comparable to monk fruit sweetener.

3. Zero Net Carbs

Mogroside V is not sugar, and it does not contain any significant amount of carbs. Therefore, a pure monk fruit sweetener will actually contain zero carbs. The most common monk fruit sweeteners that are sold and used still contain zero net carbs.

Monk Fruit Health Benefits

4. Zero Calories

One of the health benefits of monk fruit sweetener is that it contributes zero calories to your diet. With monk fruit containing no carbs, no fats, and no proteins you end up with no calories.

5. Does Not Elevate Blood Sugar Levels

There are many different sugar substitutes, and they are definitely not all the same. One way in which many of them differ is how the body processes the sugar substitute. The body attempts to process many artificial sweeteners can sometimes lead to different undesirable side effects. One of which is that they can sometimes elevate blood sugar levels in people with diabetes. Fortunately, the body processes monk fruit sweetener and erythritol differently. Therefore, they do not have an effect on blood sugar levels and therefore typically do not elevate blood sugar levels.

6. Does Not Cause Gastrointestinal Upset

Another one of the health benefits of monk fruit sweetener (and erythritol) is that they do not cause gastrointestinal upset. Many sugar substitutes can cause significant gastrointestinal upset as the body attempts to process it while passing through the gastrointestinal tract. Fortunately, the way the body processes monk fruit sweetener and erythritol, it does not cause gastrointestinal upset.

To a large degree, erythritol is simply not metabolized by the body. It enters the body through the gastrointestinal tract, gets absorbed into the bloodstream, and is then excreted unchanged or unprocessed in the urine. So, without the body attempting to process erythritol, it does not have an effect on the body.

7. Antimicrobial Properties

Monk fruit sweetener is still relatively new in the U.S. Therefore, there is still much research that can be done. In addition to being used as a sweetener, monk fruit has been used for centuries in China to treat sore throats and coughs. However, research also suggests that monk fruit sweetener inhibits the growth of oral bacterial species including streptococcus mutans, porphyromonas gingivalis, and candida albicans yeast.

8. Powerful Antioxidant

Research studies indicate that the mogroside V used to make monk fruit sweetener is a powerful antioxidant. As a powerful antioxidant, another one of the noteworthy health benefits of monk fruit sweetener is that it can help reduce inflammation in the body that leads to chronic conditions like diabetes, arthritis, and heart disease. Antioxidants counteract naturally occurring free radicals in the body. When left unchecked, free radicals accumulate causing inflammation in the body that lead to many different diseases.

9. May Improve Allergies

Allergies are basically an overreaction by the body that leads to the overproduction of histamine. A basic anti-inflammatory can reduce some of the related effects of allergies. However, research indicates that monk fruit may be able to inhibit the production of histamine through a mast cell-dependent mechanism.

In Summary

Granulated monk fruit sweetener is very similar to cane sugar. Therefore, replacing cane sugar with monk fruit sweetener is a very easy thing to do. This concludes the health benefits of monk fruit sweetener.

Photo Credits/Sources:

https://pubmed.ncbi.nlm.nih.gov/15684476/

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Grape Seed Extract Health Benefits

There are numerous wonderful health benefits of grape seed extract! The grape seed extract is derived from the seeds of a certain type of red wine grape. It has been used in Europe to treat a wide range of conditions and diseases for thousands of years. So, let’s take a closer look at some of the health benefits of grape seed extract.

The grape seed extract health benefits are mostly derived from the fact that it contains something called oligomeric proanthocyanidins (OPCs), a class of polyphenols. OPC’s are potent anti-oxidants with anti-inflammatory, anti-microbial, and anti-disease properties. The OPCs found in grape seed extract are 50Xs more potent than the antioxidant vitamin E and 20Xs more potent than the antioxidant vitamin C. Therefore, grape seed extract is considered to be a super antioxidant.

Health Benefits of Grape Seed Extract

1. Reduces Blood Pressure

Grape seed extract is a smooth muscle relaxant in blood vessels. Damaged blood vessels can lead to elevated blood pressure. The antioxidants found in grape seed extract can protect the blood vessels from the damage caused by free radicals. Multiple research studies have shown that it can significantly reduce systolic and diastolic blood pressure in individuals with high blood pressure (hypertension) [0].

2. Reduces Oxidative Stress

Something called free radicals are naturally produced inside the body. Without any intervention, the free radicals interact with oxygen and cause oxidative stress in the body. This oxidative stress is what leads to premature aging, chronic inflammation, and ultimately a variety of chronic diseases. Grape seed extract contains powerful antioxidants that can counteract and prevent the damage caused by free radicals.

3. Improves Blood Circulation

Among many other things, poor blood circulation is associated with cardiovascular disease, weakened immune response, poor wound healing, and swelling in the arms and legs. Multiple studies have shown that grape seed extract can help improve venous insufficiencies that can cause edema and swelling. Therefore, grape seed extract can help to improve wound healing after surgery while reducing blood clots and swelling.

4. Reduces Blood Sugar Levels

Another one of the health benefits of grape seed extract is that grape seed extract can reduce elevated blood sugar levels after eating a meal. Research shows that it acts as an alpha-glucosidase inhibitor. Alpha-glucosidase inhibitors (AGIs) are a group of antidiabetic drugs used to manage type 2 diabetes. After eating a meal, the grape seed extract can hinder the uptake of sugar from the intestinal track thereby reducing blood sugar levels. Research also shows that it can help with eye disease related to diabetes.

5. Inhibits the Breakdown of Collagen

An additional one of the health benefits of grape seed extract is that it inhibits the breakdown of collagen. Collagen is responsible for maintaining many essential structures inside and outside the body. In the cardiovascular system, collagen helps to maintain the health of the blood vessels themselves. Collagen is also responsible for maintaining healthy hair, nails, teeth, bone, skin, and joints. Therefore, grape seed extract can help to improve blood vessel health, enhance wound healing after surgery, reduce varicose veins, and act as an anti-aging supplement while reducing joint pain and improving bone and joint health.

6. Improves Brain Health/Function

The super antioxidants found in grape seed extract also protects the brain against neurodegenerative diseases. The same free radicals mentioned earlier are associated with the formation of amyloid plaques in the brain that leads to things like Alzheimer’s disease.

7. Improves Kidney Function

Kidney function often declines in persons with a long history of high blood pressure and/or diabetes. Research has shown that this potent antioxidant improves kidney function in people with chronic kidney disease [0].

In Summary

Grape seed extract is a very powerful antioxidant. Therefore, grape seed extract can effectively help to improve and prevent a large range of conditions. Without intervention by antioxidants, these ailments will otherwise naturally occur based upon our diet, genetics, and environmental factors. This concludes the health benefits of grape seed extract.

Sources: