White Chicken Chili with Hatch Chiles and Black Beans
If you have a few cans of diced green chiles and a can of black beans in the pantry, you are halfway to making my new favorite chicken chili. I created this recipe as part of my recent focus on easy, comforting, and nutritious recipes for caregivers, who are at a greater risk than the average of developing Alzheimer’s and other dementias. Of course, it’s great for anyone on lockdown at home who wants to eat in a brain-healthy way. Bonus: the chiles are also a great source of immune-boosting vitamin C.
Hatch chiles from Hatch, New Mexico (or a can)
It may not have made a lot of sense to purchase a 5-pound bag of Hatch chiles (roasted and frozen) on a road trip, but that’s what I did. Last spring was an especially wet and cold one where I live, so my husband and I threw our mountain bikes in the back of the truck with the dogs and drove south. When we got to Santa Fe, New Mexico we were chagrined to see snow spewing from the sky. So, we kept going, eventually driving through Hatch, New Mexico. This small community is famous for the Hatch chile—a cousin to the poblano, but with a buttery, earthy flavor attributed to the rich soils of this picturesque valley.
Eventually, I got my cache of chiles safely home to my freezer. I kept dipping in to make a version of this creamy, creamless take on white chicken chili. When the chiles were gone, I was happily surprised to find that this recipe works well with Hatch chiles from a can. And, when you use canned chiles, which are labeled “mild” or “medium”, you can choose the amount of heat that you prefer. Now this chili is one of my new favorite suppers made mostly from pantry staples—canned chiles, black beans, and almond milk. (If you can’t find Hatch chiles, use the commonly found fire-roasted diced green chiles instead.)
Chiles are an under-the-radar brain food
Fresh chiles like serranos, jalapeños, poblanos, and Hatch are an under-the-radar brain-healthy food. It turns out that the phytonutrient that gives them heat—capsaicin— also has potential in fending off Alzheimer’s. In this study of 338 healthy middle-aged and older Chinese participants, those with capsaicin-rich diets (primarily from eating chiles) had less amyloid protein detected in their blood and higher cognitive scores. Also, we know that when rats are supplemented with capsaicin in their food they have less of another Alzheimer’s-related protein, tau, accumulating in the hippocampus of their brains.
Is there potential for reducing the accumulation of these inflammatory Alzheimer’s-associated proteins with a capsaicin-rich diet? It’s too early to say. But if you enjoy eating chiles, like I do, it’s good to know that in addition to providing a good dose of copper and vitamins C, K, and B6, their capsaicinoids are potent antioxidants beneficial to the brain. Also, because chiles are usually consumed in small amounts, they typically would not have a huge impact on your daily intake of the nutrients. Not so in this chili recipe! Hatch chiles are more favored for their flavor than their heat (they are not that spicy) so I’ve packed this white chicken chili with lots of them.
Almond milk provides brain-friendly fats and antioxidants
You may be put off by adding almond milk to a chili recipe. Trust me on this one. The earthy flavor of the almonds is a lovely complement to the subtle spice of the Hatch chiles. And, almond milk provides a brain-friendly fat profile of mostly monounsaturated and polyunsaturated fats. The chili becomes rich and creamy as it reduces, turning into a comforting supper. Homemade almond milk is especially rich and delicious in this chili (learn how to make it here), but it’s also good with any kind of unsweetened, unflavored almond milk that you like from a carton or a bottle.
Prep Time | 10 minutes |
Cook Time | 45 minutes |
Passive Time | 30 minutes |
Servings |
servings
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- Warmed corn tortillas for serving
- 1 tablespoon avocado or extra virgin olive oil
- 1 large yellow onion thinly sliced (about 2 cups)
- 1 teaspoon kosher salt plus more for seasoning the chicken and to taste
- 2 large garlic cloves roughly chopped, (about 1 tablespoon total)
- 2 cups unsweetened almond milk
- 1 cup Hatch chiles roasted, seeded and diced (frozen and defrosted, or from 2 4-ounce cans)
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 15-ounce can black beans rinsed
- 1 ½ pounds boneless skinless chicken breasts
- ¼ teaspoon freshly ground black pepper plus more to taste
- 1 handful cilantro leaves and stems roughly chopped
- 1 avocado diced (optional)
- 4 tablespoons cheddar cheese grated (optional)
- 4 tablespoons pickled red onions optional
- 1 cup cooked brown black, or white rice (optional)
Ingredients
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- Warm the oil in a heavy pot (that has a tight-fitting lid) over medium heat. Add the onions, sprinkle with a ¼ teaspoon of the salt, and cook, stirring occasionally, until soft and starting to brown, about 10 minutes. Reduce the heat to low and add the garlic. Cook for another minute, or until fragrant, being careful not to let it burn.
- Add the almond milk, chiles, cumin, oregano, black beans, and another teaspoon of the salt to the pot. Bring to a simmer, then reduce the heat until gently bubbling.
- Season the chicken breasts by sprinkling both sides with the rest of the salt (¼ teaspoon) and the black pepper. Place the chicken breasts gently into the liquid, cover the pot, and cook until you can easily pull the chicken apart with two forks, about 12 minutes.
- Transfer the chicken to a bowl and set it aside until cool enough to handle, then shred it using two forks. Add the chicken and any juices back into the chili. Simmer until the chili is gently bubbling again. Add salt and freshly ground pepper to taste.
- To serve, divide evenly between 4 bowls and top with the chili, cilantro, and avocado, pickled onions and cheese (if using) with the tortillas on the side. If you’re serving with rice, place in the bowls before topping with chili.
- To Store: The soup will keep in an airtight container for up to 3 days in the fridge or 3 months in the freezer.
Note: I have also made this chili using whole milk (instead of almond milk) with great results. Just be sure to simmer gently so that the milk doesn't curdle.
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