Ingredients:

Non-stick cooking spray

1 ½ c. chopped yellow onion

1 c. chopped green bell pepper

3 jalapeno peppers, diced

3 cloves garlic, minced

2 tbsp. chili powder

2 tsp. ground cumin

½ tsp. dried leaf oregano

4 c. bite-sized cooked chicken breast

1 c. water

½ tsp. cayenne pepper

¼ tsp. ground black pepper

1 tbsp. Worcestershire sauce

1 tbsp. Dijon mustard

1 (14.5 oz) can no-salt added stewed tomatoes

1 (13.75 oz.) can fat-free reduced sodium chicken broth

1 (12 oz.) bottle chili sauce

1 (16 oz.) can Great Northern beans, rinsed and drained

1 ¼ c. peeled, diced avocado, for topping

1 ¼ c. chopped red onion, for topping

½ c. plus 2 tbsp. plain yogurt, for topping

Instructions:

Coat a Dutch oven with cooking spray; place over medium heat until hot.  Add onion, bell pepper, jalapeno pepper, and garlic; sauté 5 minutes.  Add chili powder, cumin, and oregano; cook 2 minutes.  Add chicken, 1 cup water, and next 7 ingredients (through chili sauce); bring to a boil.  Cover, reduce heat and simmer 20 minutes.  Add beans, and cook 5 minutes to heat through.  Ladle chili into soup bowls; top each with avocado, red onion and yogurt. 

Yield:  9 cups

Serving size:  1 cup chili and about 2 tablespoons avocado, 2 tablespoons onion, and 1 tablespoon yogurt. 

Nutrition Info per serving:

Calories:  300

Protein:  27.4 g

Total Fat 9.8 g

Carb:  26.2 g

Fiber 4 g