Black-Bean Chili w/ Winter Squash

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 227.0
  • Total Fat: 0.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 1.7 mg
  • Total Carbs: 40.8 g
  • Dietary Fiber: 15.0 g
  • Protein: 15.2 g

View full nutritional breakdown of Black-Bean Chili w/ Winter Squash calories by ingredient
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Introduction

Healthy Comfort Food Healthy Comfort Food
Number of Servings: 1

Ingredients

    1 tbs olive oil
    1 large chopped onion
    1 medium diced yellow bell pepper (1 cup)
    3 garlic cloves, minced
    1 (15 oz) cans black beans, rinsed and drained
    2 cups fat-free, reduced sodium vegetable broth
    1 (28 oz) can diced tomatoes, undrained
    1 (4.5 oz) can chopped mild green chilies
    1 tsp chili powder
    1/2 tsp dried oregano
    1 medium winter squash (about 2 lbs) or pre-cut, uncooked squash
    1/4 tsp salt

Directions

Heat oil in large pot over medium heat. Add onion and bell pepper, and cook, stirring frequently, until soft, about 5 min. Add garlic and cook, stirring, one minute. Stir in beans, broth, tomatoes, green chilies, chili powder, and oregano. Simmer, covered, 10 minutes. Uncover and cook 10 more minutes.

Cut squash in half lengthwise, scoop out and discard seeds, pierce with fork a few times, and put in microwave-safe dish with 1/4 inch of water. Cover with plastic wrap; microwave on high 8 minutes or until tender. Let cool; peel with sharp knife, and cut into 1/2 inch chunks. Stir squash into bean mixture; cook additional 5 minutes. Stir in salt. Serve warm.

Serving size: 1 3/4 cups

Calories: 226
Fat: 3g (0g sat., 2g mono, 0.5g poly)
Cholesterol: 0g
Protein: 10g
Carb: 44g
Sugars: 13g
Fiber: 9g
Iron: 3mg
Sodium: 699mg
Calcium: 171mg

Number of Servings: 1

Recipe submitted by SparkPeople user GIDEONSHAYE.

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