Butternut Squash Chicken Chili

• 份量: 14 servings
• 活動時間: 10 minutes
• 總時間: 1 hour

食材

1 onion (diced (~1.5 cups)

1 red bell pepper (diced (`1 cup)

1 Tablespoon chili powder

1 Tablespoon ground cumin

1 teaspoon ground cinnamon

1 teaspoon smoky paprika

2 cans (14.5 ounces fire-roasted tomatoes, with liquid)

2 to 3 cups chicken broth

3 Tablespoons tomato paste

2 to 3 cups cubed butternut squash (cut into small ½-inch pieces)

2 cans black beans (rinsed and drained)

3 cups shredded cooked chicken

1 teaspoon kosher salt (or more to taste)

Optional garnish: Greek yogurt (lite sour cream, shredded sharp cheddar cheese, chopped avocado, fresh herbs.)

*If starting with a whole butternut squash (it should weigh ~2 to 3 pounds uncut, with skin and seeds.)

步驟

Liberally mist a large pot or Dutch oven with olive oil spray and heat over medium-high heat. Alternatively, you can pour some olive oil from the bottle, about 1 Tablespoon. Add onions and peppers and sauté for about 8 minutes until soft and slightly browned. (If the veggies become dry at any point, spritz with more oil spray).

Add the seasonings (chili powder, cumin, smoky paprika, and cinnamon) and stir for about one minute to lightly toast them. Mix in the tomato paste.

Add the cubed squash, two cans of tomatoes with liquid, two cans drained beans, and 2 cups broth. Bring to a boil, lower heat and let simmer until the squash becomes fork tender, about 35 minutes. Add the shredded chicken and salt, and mix everything together.

Add the 3rd cup of broth if you’d like a thinner consistency with more liquid. Let it simmer for 5 to 10 minutes to warm the chicken and allow all of the flavors to mingle. Taste and season with additional salt, pepper, and any preferred seasonings.

Ladle into bowls and serve with preferred toppings, such as shredded cheddar cheese, sliced avocado, chopped herbs, and Greek yogurt.

營養

• 每份大小: 1 cup
• 卡路里: 130 kcal
• 總脂肪: 2 g
• 不飽和脂肪: 2 g
• 膽固醇: 20 mg
• 鈉: 170 mg
• 總碳水化合物: 20 g
• 膳食纖維: 5 g
• 總糖: 3 g
• 蛋白質: 11 g