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30 Minutes GLP-1 Dinner: White Chicken Chili! The Downsized Kitchen



The Cookbook Used in This Episode

The recipe in today’s video comes from the cookbook Simple Meal Solutions for GLP-1 Diets by registered dietitian Summer Kessel.

👉 Get the cookbook here
https://amzn.to/4rS13Tv

Follow Summer for GLP-1 nutrition tips and recipes
TikTok: https://www.tiktok.com/@summerthedietitian

In this episode of The Downsized, Christopher and Laraine Durham continue their new cooking series where they cook their way through recipes designed for people using GLP-1 medications.

Today’s recipe is White Chicken Chili, a simple, protein-packed meal that is easy to prepare and full of real ingredients. The recipe combines chicken, white beans, green chilies, bone broth, and spices to create a hearty dish that works well for people focused on balanced nutrition while using GLP-1 medications.

Along the way, Christopher shares practical kitchen tips like how to chop onions safely, how to handle raw chicken properly, and why blooming spices in the pan improves flavor. Laraine talks about how GLP-1 medications can change taste preferences and why many people discover they enjoy real, whole foods more than they expected.

Each serving of this recipe delivers high protein, fiber from beans and vegetables, and balanced carbohydrates, making it a simple option for lunch, dinner, or meal prep. Like most chili recipes, it may even taste better the next day.

Christopher and Laraine began using GLP-1 medications to treat the disease of obesity in September 2023. Since then, Christopher has lost over 100 pounds and Laraine has lost more than 50 pounds. On this channel they share research, interviews, recipes, and their real-life experiences to help others better understand GLP-1 medications and healthier living.

Links Mentioned in This Video

Start your weight loss journey today! We use Mochi Health:
https://app.joinmochi.com/eligibility?utm_source=influencers&ptcode=qiygo8

Use Laraine’s code for $40 off: QIYGO8

Get your Hume BodyPod and save up to 20% total savings
👉 Code: THEDOWNSIZED
https://humehealth.com//discount/THEDOWNSIZED?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=THEDOWNSIZED

Me Again iPhone GLP-1 App:
https://apps.apple.com/us/app/meagain-glp-1-all-in-one-app/id6744178534

Amazon GLP-1 Companion Product Store:
https://www.amazon.com/shop/downsized

As an Amazon Associate, we earn from qualifying purchases.

DOWNSIZED LINKS

Website: https://thedownsized.org
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Sponsorship or business inquiries: https://thedownsized.org/sponsor

00:00 Welcome and Series Intro
00:39 What We’re Cooking Today
01:23 Onion Chopping Tips
02:54 Sauté Setup and Olive Oil
03:33 Garlic Prep Basics
04:32 GLP-1 Taste Changes Talk
05:23 Chicken Prep and Kitchen Scale
07:59 Raw Chicken Safety Habits
08:34 Beans and Broth Add-Ins
09:55 Spices and Flavor Blooming
10:45 Spice Setup and Seasoning
11:49 Green Chiles and Heat Control
12:44 Homemade Bone Broth Tips
14:30 Simmer Then Add Beans Corn
15:08 Nutrition Breakdown Per Serving
16:43 Summers Book
18:35 Cook Time Check and Pot View
21:07 Taste Test and Customizations
22:10 Wrap Up Next Recipe Plug

40 Comments

  6. @tricia9940

    Looks delicious. And my food App always jumps high in the Protein category if I’ve had meat and also beans. And I normally top with sour cream and cheddar cheese, but the Greek yoghurt would be healthier.

  13. @reginanunley2099

    I agree Laraine, some foods now taste very salty…sometimes month to month….I like you all are making one of my favorite dishes, chili – like you two in the kitchen making real groovy food…

  17. @ItsDariam

    This is the recipe that I didn’t know I needed today. White chicken chili would be delicious this weekend. Thanks for this demo.

  23. @paulahardin6002

    Good Afternoon, Christopher and Laraine! This is one of my favorites! Thank you for showing us how it’s done. 👨‍🍳 You both are so cute together!

  28. @codybryant8458

    Had white chicken chili last night, and leftovers today! Different but similar recipe! It’s a Great meal, with lots of flavor, and good protein too! Enjoyed the video!

  31. @sky1watcher243

    Hahaha I don’t remeber what my dad was making maybe spaghetti sauce but he used two heads of garlic instead of cloves 😂😭

  34. @Naturalista20

    Christopher and Laraine , You made this look so easy and I also liked how Christopher shared the tips about cutting the onion for uniform pieces and cooking the spices. I need to cook more at home and eat more whole foods. Looking forward to the next cooking video.

  35. @Sara01977

    I wonder if blended cottage cheese added to base would add creaminess and protein. Add a dollop of Greek yogurt with some scallions over top. 😋

  38. @marydaniel2704

    Great video. In my chilis I will sub 1 can of beans with a can of FF refried beans, makes it creamy and super filling

  39. @lindabookmiller8803

    I have been cooking since I was 10 yrs old, helping my Mom and learned the basics. I still love searching recipes and trying new simple dishes. Moms…get your kids involved in dinner..it’s the one of the best things you can teach your kids.

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