From The Cleveland Clinic Health Heart and Lifestyle Guide and Cookbook
With a perfect flavor balance between the sweetness of the squash and the heat of the chili, this one-pot meal will please adults and children alike. To peel the butternut squash quickly and easily, use a sharp paring knife or a vegetable peeler.
Makes 6 servings
1 pound ground sirloin
1 medium onion, chopped
1 red bell pepper, seeded and chopped
One 14½-ounce can no-salt-added diced tomatoes with juice
1 small butternut squash chopped into ½ -inch dice (about 3 ½ cups)
1 ½ tablespoons tomato paste
2 teaspoons dried oregano
1 tablespoon ground cumin
1 tablespoon chili powder
Two 15-ounce cans black beans, rinsed and drained
3 garlic cloves, minced
½ jalapeno, seeded and minced, optional
½ cup chopped fresh cilantro, plus 6 sprigs for serving
3 scallions, white parts and 3 inches of the green, thinly sliced
1/3 cup light sour cream
½ cup shredded low-fat Cheddar cheese
1. Sauté the beef, onion, bell pepper, and tomatoes in a large Dutch oven over medium-high heat, stirring to break up the meat.
2. Drain the meat and vegetables in a colander and return to the pot. Add the squash, 2 cups of water, tomato paste, oregano, cumin, chili powder, beans, and garlic. Bring to a simmer. Continue to cook for about 20 minutes, stirring occasionally, until the squash is tender. Add the jalapeno, if using, and the cilantro; simmer for 10 minutes. Add more water if needed.
3. Ladle the chili into soup bowls. Garnish each bowl with a cilantro sprig. Pass the scallions, sour cream, and cheese.
Per serving: 300 calories (18% calories from fat), 6 g total fat (2.5 g saturated fat), 26 g protein, 44 g carbohydrate, 14 g dietary fiber, 46 mg cholesterol, 518 mg sodium, 996 mg potassium
Variation: The chili is equally good made with white meat turkey, chicken or buffalo.
The Cleveland Clinic Healthy Heart and Lifestyle Guide and Cookbook is available from Random House, Inc., or wherever books are sold.
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