You know those white chicken chili recipes? I always look at those and wonder if you can still call it chile when it has no chilis in it. What’s white chili anyway? I don’t know. What I do know is they look very interesting. But they also have a lot of white beans in them and I wanted to keep it somewhat lower carb. The other thing I noticed is that they all used canned beans. I don’t want to use canned beans, because I have a Instant Pot that makes great beans.
What I had to do was find a way to cook beans and chicken together without leaving one raw and the other overcooked, and use something other than the beans to provide creaminess to the soup. So I used small white beans called Navy beans because once soaked, they cook within 10 minutes. But I also added riced/diced cauliflower to add creaminess. I finished it with cream cheese, to add a little good fat, but also a creamy finish to the soup. The result is a robust chicken soup that’s not spicy, but is quite flavorful from all the vegetables and chicken. At about 8 gms net carbs per serving, and 23 gms of protein, it makes an easy low-carb meal.
Note: if you want to lower carb counts even more, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I’m not sure the tradeoff is worth it but it depends on what else you’re eating that day 🙂
The steps for this recipe are:
- Put chicken, soaked beans, spices, and water and cook at high pressure for 16 mins, 10 mins NPR
- Remove and shred chicken
- Purée sauce
- Add cream cheese
- Add back chicken.
- 1/2 cup navy beans soaked for an hour in hot water
- 1 cup onion diced
- 3 poblano peppers chopped
- 5 cloves garlic
- 1 cup cauliflower diced
- 1.5 pounds chicken breast, large chunks
- 1/4 cup cilantro chopped
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1-2 teaspoons salt
- 2.5 cups water
- 2 ounces cream cheese
Put everything except the cream cheese into your Instant Pot, and cook at high pressure for 15 minutes. Allow it to release pressure naturally for ten minutes, and the release all remaining pressure.
Remove chicken with tongs and using an immersion blender, roughly purée the soup and vegetables.
Turn your pot onto Sauté, and when the broth is hot and bubbling, put in the cream cheese cut into chunks. Use a whisk to blend in the cream cheese if needed.
Shred the chicken and put back into the pot, until heated through.
Note: if you want to lower carb counts even more, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I'm not sure the tradeoff is worth it but it depends on what else you're eating that day 🙂