White Bean Chili

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: The Diabetes Food And Nutrition Bible by Hope Warshaw
 * Yield: 6 Servings

Ingredients

 * 1 tbsp olive oil
 * 1 medium onion, chopped
 * 3 cloves garlic, minced
 * 3 tbsp minced green pepper
 * 2 tbsp unbleached white flour
 * 1 tbsp ground cumin
 * 2½ cups fat-free, reduced-fat chicken broth
 * 3 cups cooked white navy beans or cannellini beans
 * 1 cup white corn (frozen or fresh)
 * salt and pepper to taste
 * garnish: ¼ cup minced parsley

Directions

 * 1) In a large stockpot, over medium-high heat, heat the oil.
 * 2) Add the onion, garlic, and green pepper and saute for * 3-4 minutes.
 * 3) Sprinkle the flour and cumin over the onion mixture and cook 1 more minute.
 * 4) Add the remaining ingredients except the parsley and bring to a boil.
 * 5) Lower the heat to simmer and cover,and cook for 30 – 35 minutes.

Nutrition information
Per serving (1 cup):
 * 197 Calories: 197 | 3g Fat | 0g Cholesterol | 204mg Sodium | 34g Carbs | 7g Dietary Fiber | 5g Sugars | 11g Protein
 * Diabetic exchanges: 2 starch | 1 very lean meat