Fiery Squash Chili
13
- Prep Time10 min
- Total Time50 min
- Makes8 cups
© Royalty-Free/Masterfile
It doesn't get much heartier than this complex-tasting chili that's also overflowing with antioxidants. All this for just 130 calories.
Ingredients
796-mL can diced tomatoes
398-mL can tomato sauce
1 tbsp chili powder
1 tsp cinnamon
1 tsp dried oregano
1/2 tsp cayenne pepper
1/2 tsp allspice
3 garlic cloves, minced
4 cups coarsley chopped squash
2 yellow or green bell peppers
540-mL can black beans, drained and rinsed
1 cup frozen corn or peas
1 cup chopped fresh cilantro
Low-fat sour cream, optional
Instructions
In a large, wide saucepan, stir diced tomatoes with tomato sauce, spices and garlic. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer, uncovered and stirring occasionally, until squash is tender, about 30 min. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 min more. Stir in cilantro and spoon into bowls. Top with sour cream (low-fat, of course).
Nutrition (per serving)
Calories 130, Protein 6g, Carbohydrates 28g, Fat 1g, Fibre 7g.
