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CHILI RECIPES
Black Bean Chili with Winter Squash
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Black-Bean Chili with Winter Squash |
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Serve with a side
of Jalapeno Cornbread...
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1
Tbs |
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olive oil |
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1
large |
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chopped onion (1½ cups) |
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1
medium |
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diced yellow bell pepper (1 cup) |
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3
cloves |
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garlic, minced |
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Two
15-ounce |
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cans
black beans, rinsed and drained |
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2
cups |
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fat-free, less-sodium vegetable broth |
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28
ounce |
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can
diced tomatoes, undrained |
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4.5
ounce |
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can
chopped mild green chiles |
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1
tsp |
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chili powder |
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¼
tsp |
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chipotle chile powder |
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½
tsp |
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dried oregano |
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1
medium |
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winter squash (about 2 lbs.) |
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¼
tsp |
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salt |
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1 |
Heat oil in
a large pot over medium heat. Add onion and bell
pepper, and cook, stirring frequently, until
soft, about 5 minutes. Add garlic and cook,
stirring, 1 minute. Stir in beans, broth,
tomatoes, green chiles, chili powder, chipotle
chile powder, and oregano. Simmer, covered, 10
minutes. Uncover and cook 10 more minutes. |
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2 |
Cut squash
in half lengthwise, scoop out and discard seeds,
pierce with a fork a few times, and put in a
microwave-safe dish with ¼-inch water. Cover
with plastic wrap; microwave on HIGH 8 minutes
or until tender. Let cool; peel with a small,
sharp knife, and cut into ½-inch chunks. Stir
squash into bean mixture; cook 5 minutes. Stir
in salt. Serve warm. |
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Servings: 6 |
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Yield: Serv.
Size: 1 3/4 cups |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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266.95 |
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Calories From Fat (15%) |
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40.32 |
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% Daily Value |
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Total Fat
4.64g |
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7% |
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Saturated Fat 0.84g |
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4% |
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Cholesterol
0.82mg |
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0% |
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Sodium
1553.74mg |
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65% |
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Potassium
1168.83mg |
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33% |
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Carbohydrates
46.65g |
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16% |
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Dietary Fiber 14.40g |
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58% |
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Sugar 5.72g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
32.26g |
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Protein
12.93g |
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26% |
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WW Points 5 |
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Cooking Tips |
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*A super-simple
jalapeno cornbread: Follow directions on a box of
cornmeal mix, adding contents to a medium bowl. Add 2
diced canned jalapeno peppers to the mixture. Transfer
to a loaf pan coated with cooking spray. Bake according
to package directions. |
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Recipe Source |
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Health |
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