Tuesday, March 17, 2009

Fiery Squash Chili

It doesn't get much heartier than this complex-tasting chili that's also overflowing with antioxidants. All this for just 130 calories.
  • 28- oz (796- mL) can diced tomatoes
  • 398- ml can tomato sauce
  • 1 tbsp (15 mL) chili powder
  • 1 tsp (5 mL) each cinnamon and dried oregano leaves
  • 1/2 tsp (2 mL) each cayenne and allspice
  • 3 garlic cloves, minced
  • 4 cups (1 L) coarsely chopped squash
  • 2 yellow or green peppers, chopped
  • 19- oz (540- mL) can black beans, rinsed and drained
  • 1 cup (250 mL) frozen corn or peas
  • 1 cup (250 mL) chopped fresh cilantro
  1. 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.
  2. 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.
Nutrients per cup (250 mL)
6 g protein
1 g fat
28 g carbohydrates
7 g fibre
130 calories
Preparation time 10 min
Cooking time 40 min
Makes 8 cups (2 L)

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