Vegetable chili with butternut squash
06-16-2010, 06:08 PM
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4 tsp. olive oil
1 med butternut squash (1 3/4 pounds, peeled and cut into 3/4" cubes)
2 med carrots, diced
1 med onion, diced
3 TB chili powder
1 28-ounce can plum tomatoes
1 4-ounce can chopped mild green chilies
1 c vegetable broth
1/4 tsp. salt
2 15-19-ounce cans black beans, rinsed and drained
1/4 c chopped fresh cilantro
4 TB nonfat sour cream (optional)
1) In 5-quart Dutch oven over med-high heat, heat 2 tsp. olive oil. Add butternut squash and cook, stirring occasionally, until golden; remove squash from pan.
2) In same Dutch oven heat 2 more tsp. olive oil; cook carrots and onion until well browned, Stir in chili powder; cook one minute, stirring.
3) Add tomatoes with their liquid, chilies with their liquid, vegetable broth, and salt; over high heat, heat to boiling. Reduce heat to low; cover and simmer 30 minutes, stirring occasionally with spoon to break up tomatoes.
4) Stir in black beans and butternut squash; over high heat, heat to boiling. Reduce heat to low; cover and simmer 15 minutes or until squash is tender and chili thickens. Stir in cilantro. Serve with sour cream if you like. Makes 9 cups or 6 main-dish servings.
Each serving without sour cream: About 225 calories, 14 g protein, 44 g carbohydrate, 5g total fat (1 g saturated), 0 mg cholesterol, 930 mg sodium.
This chili is not spicy hot.
1 med butternut squash (1 3/4 pounds, peeled and cut into 3/4" cubes)
2 med carrots, diced
1 med onion, diced
3 TB chili powder
1 28-ounce can plum tomatoes
1 4-ounce can chopped mild green chilies
1 c vegetable broth
1/4 tsp. salt
2 15-19-ounce cans black beans, rinsed and drained
1/4 c chopped fresh cilantro
4 TB nonfat sour cream (optional)
1) In 5-quart Dutch oven over med-high heat, heat 2 tsp. olive oil. Add butternut squash and cook, stirring occasionally, until golden; remove squash from pan.
2) In same Dutch oven heat 2 more tsp. olive oil; cook carrots and onion until well browned, Stir in chili powder; cook one minute, stirring.
3) Add tomatoes with their liquid, chilies with their liquid, vegetable broth, and salt; over high heat, heat to boiling. Reduce heat to low; cover and simmer 30 minutes, stirring occasionally with spoon to break up tomatoes.
4) Stir in black beans and butternut squash; over high heat, heat to boiling. Reduce heat to low; cover and simmer 15 minutes or until squash is tender and chili thickens. Stir in cilantro. Serve with sour cream if you like. Makes 9 cups or 6 main-dish servings.
Each serving without sour cream: About 225 calories, 14 g protein, 44 g carbohydrate, 5g total fat (1 g saturated), 0 mg cholesterol, 930 mg sodium.
This chili is not spicy hot.
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