Chili—with vegetables, lean protein and beans—is a complete, satisfying and nutritious one-pot meal. If desired, you can substitute an equal amount of sweet potatoes for the squash, and use any variety of beans. Serve over rice or a baked potato.
1. In a large saucepan over medium-high heat, heat the oil. Add the onion and sauté for 3 minutes, until softened. Add the garlic, chili powder, cumin and jalapeño and sauté for 2 minutes, until fragrant. If using ground turkey, stir it in, breaking it up with the back of a wooden spoon, and sauté until no longer pink, about 3 minutes.
2. Stir in the tomato sauce, stock, squash and beans. If using leftover turkey, add now. Bring to a boil, cover and reduce the heat to medium. Simmer for 15 minutes or just until the squash is tender.
3. Ladle the chili into bowls and garnish with cilantro, cheese and sour cream.
2 tsp vegetable oil
1 cup diced onion
2 tsp minced garlic
2 tsp chili powder
1 tsp ground cumin
1 small jalapeño, finely chopped (with or without seeds)
1 lb ground turkey or chicken (or leftover diced turkey)
2 1/2 cups tomato sauce (store-bought or homemade)
1/2 cup reduced-sodium chicken stock
2 cups diced peeled butternut squash
1 can (19 oz) red kidney beans, rinsed and drained
1/4 cup chopped fresh cilantro leaves
1/2 cup shredded light sharp (old) cheddar cheese
1/4 cup reduced-fat sour cream
Makes 6 Servings
Prep Time: 23 minutes
Cook time: 15 minutes
Nutritional Information per Serving
Carbohydrates 25 g
Fibre 7.4 g
Protein 22 g
Fat 15 g
Saturated Fat 2 g
Cholesterol 65 mg
Sodium 533 mg