Butternut Squash – a fall/winter vegetable – is delicious in chili! Adding the squash to a beef and been chili makes it heartier and more filling without adding too many calories! Serve with some crusty bread or corn bread for a complete meal.
1 Tbsp canola oil, divided
1 1/2 lbs boneless chuck roast, cut into 1/2-inch cubes
3/4 tsp salt
1 1/2 cups chopped onion
1/2 cup chopped green bell pepper
2 Tbsp tomato paste
1 Tbsp minced fresh garlic
2 tsp diced jalapeño pepper
2/3 cup dry red wine
1 1/2 tsp ground ancho chili pepper
1 tsp dried oregano
1/2 tsp ground red pepper
1/4 tsp ground cumin
1/4 tsp ground coriander
1/8 tsp ground cinnamon
1 (28-oz) can whole tomatoes, undrained and chopped
1 (15-oz) can kidney beans, rinsed and drained
2 cups (1/2-inch) cubed peeled butternut squash
1 cup coarsely chopped carrot
6 Tbsp low-fat sour cream (optional topping)
2 Tbsp fresh cilantro (optional topping)
1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef and set aside.
2. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes.
3. Add tomato paste, garlic, and jalapeño and sauté 2 minutes, stirring constantly.
4. Pour in wine and bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan.
5. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat, and simmer for 1 hour.
6. Add butternut squash and 1 cup carrot, and simmer for 1 additional hour or until beef is tender.
7. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro. (optional toppings)
Yield: 6 servings (1 serving: 308 calories, 9.9 g total fat, 3.3 g saturated fat, 28.4 g protein, 25.5 g carbohydrate, 5.8 g fiber, 55 mg cholesterol
Cooking Light, November 2011