diet

Beef Chili with Butternut Squash

Eli Ben-yehuda

Written by Eli Ben-yehuda

On December 31, 2017

With a perfect flavor balance between the sweetness of the squash and the heat of
the chili, this one-pot meal will please adults and children alike. To peel the butternut squash quickly and easily, use a sharp paring knife or a vegetable peeler.

 

Ingredients:

1 pound ground sirloin

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1 medium onion, chopped

1 red bell pepper, seeded and chopped

1 14 ½ -ounce can no-salt-added diced tomatoes with juice

1 small butternut squash chopped into ½ -inch dice (about 3 ½ cups)

1 ½ tablespoons tomato paste

2 teaspoons dried oregano

1 tablespoon ground cumin

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1 tablespoon chili powder

2 15-ounce cans black beans, rinsed and drained

3 garlic cloves, minced

½ jalapeno, seeded and minced, optional

½ cup chopped fresh cilantro, plus 6 sprigs for serving

3 scallions, white parts and 3 inches of the green, thinly sliced

1/3 cup light sour cream

½ cup shredded low-fat Cheddar cheese

Directions:

1) Sauté the beef, onion, bell pepper, and tomatoes in a large Dutch oven over medium-high heat, stirring to break up the meat.

2) Drain the meat and vegetables in a colander and return to the pot.

3) Add the squash, 2 cups of water, tomato paste, oregano, cumin, chili powder, beans, and garlic. Bring to a simmer.

4) Continue to cook for about 20 minutes, stirring occasionally, until the squash is tender. Add the jalapeno, if using, and the cilantro; simmer for 10 minutes. Add more water if needed.

5) Ladle the chili into soup bowls. Garnish each bowl with a cilantro sprig. Pass the scallions, sour cream, and cheese.

 

Nutritional Analysis:

(per serving)

 

Calories: 300 (18% calories from fat)

 

Total Fat: 6 g

 

Saturated Fat: 2.5 g

 

Protein: 26 g

 

Carbohydrates: 44 g

 

Dietary Fiber: 14 g

 

Cholesterol: 46 mg

 

Sodium: 518 mg

 

Potassium: 996 mg

 

Dieticians Note:

 

The chili is equally good made with
white meat turkey, chicken or buffalo.


Written by Eli Ben-Yehuda

With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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2 Comments

  1. I love chili as much as the next guy,but a “bowel of chili” just does not sound like something too appetizing

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