Wrap your hands around a bowl of this autumnal comfort food on a chilly evening. It has a hint of heat from chili powder and jalapeño and an earthiness from cumin and beans.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 301 | |
|---|---|---|
| Total Fat | 5.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 74 mg | |
| Sodium | 148 mg | |
| Total Carbohydrate | 33 g | |
| Dietary Fiber | 9 g | |
| Sugars | 6 g | |
| Added Sugars | 0 g | |
| Protein | 31 g | |
Dietary Exchanges
2 starch, 1 vegetable, 3 1/2 lean meat
Ingredients
Servings 8
Serving Size 1 1/2 cup
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1 1/2 teaspoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use -
2 pounds lean pork tenderloin, all visible fat discarded, cut into 1-inch pieces -
4 medium ribs of celery, finely chopped -
1 large onion, finely chopped -
1 medium fresh jalapeño, seeds and ribs discarded, finely chopped (plus more for garnish, if desired) -
2 tablespoons no-salt-added tomato paste -
1 1/2 tablespoons chili powder -
1 teaspoon ground cumin -
1 teaspoon garlic powder -
1/4 teaspoon ground pepper -
3 cups water -
1 14-5-ounce can no-salt-added diced tomatoes, drained -
2 12-ounce packages frozen cooked winter squash puree, thawed OR -
2 15-ounce cans solid-pack pumpkin (not pie filling) -
1 1 1/2-pound butternut squash, peeled, seeds removed, cut into 1-inch dice (about 2 cups) -
2 14.5-ounce cans no-salt-added cannellini or white beans, rinsed and drained -
1/2 cup chopped fresh cilantro (optional) -
1/2 cup chopped green onions (optional)
Directions
Tip: Click on step to mark as complete.
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In a Dutch oven, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the pork for 7 to 8 minutes, or until golden-brown, stirring occasionally. Transfer the pork to a small bowl. -
In the same pot, heat the remaining 1 1/2 teaspoons oil, swirling to coat the bottom. Cook the celery and onion for 5 minutes, or until slightly softened. Add the jalapeño, tomato paste, chili powder, cumin, garlic powder, and pepper. Cook for 1 minute, stirring constantly. Add the water and diced tomatoes, scraping the bottom of the pan to dislodge any browned bits. -
Stir in the winter squash puree and pork. Increase the heat to high and bring the mixture to a boil. Reduce the heat and simmer, loosely covered, for 1 hour, or until the pork is tender. -
Stir the butternut squash and beans into the pork mixture. Increase the heat to high and bring to a boil. Reduce the heat and simmer, loosely covered, for 30 minutes, or until the butternut squash is tender. -
Ladle the chili into bowls. Garnish with the cilantro, green onions, and jalapeño.
Keep it Healthy: Keep frozen purees on hand. Thaw them and stir them into chilis and stews for an easy way to add servings of fruit and vegetables to meals.
Cooking Tip: To prepare the butternut squash, cut it in half vertically. Use a vegetable peeler or a knife to remove the peel. Scoop out the seeds with an ice cream scoop and discard them.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
