Beef and Butternut Squash Chili
Make a big batch of this hearty, protein-and-veggie-packed chili to freeze and re-heat on busy nights. Remember: it's important to cool hot food before placing it into the freezer. Doing so can warm the inside, and start to defrost the other foods in the freezer.
- 1 cup cubed butternut squash
- 1 cup chopped sweet onion
- 2 teaspoons olive oil
- 1 16 ounce jar roasted red peppers, drained and coarsely chopped
- 1 1/2 pounds lean ground beef
- 1 tablespoon garlic powder
- 2 tablespoons chili powder
- 2 8 ounce cans no-salt-added tomato sauce
- 1 10 ounce can Rotel diced tomatoes and green chiles, drained
- 1 15 ounce can black beans, drained and rinsed
- 1 27 ounce can chili beans
- 8 tablespoons plain low-fat Greek yogurt or low-fat sour cream, divided
- Place squash in a large microwave-safe bowl. Add water to a depth of 1/2 inch. Cover with plastic wrap; vent. Microwave on high for 2-3 minutes or until tender. Drain and set aside.
- Heat oil in a Dutch oven over medium-high heat. Add onion and red pepper; cook 3 minutes or until onions are tender.
- Add beef (substitute lean ground turkey, pork, chick, or meatless soy crumbles, if desired), garlic powder, and chili powder. Cook 5 minutes or until browned, stirring to crumble.
- Add butternut squash, tomato sauce, and remaining ingredients; bring to a simmer.
- Reduce heat and simmer 30 minutes. Top with Greek yogurt.
- Recipe and photo by Holley Grainger, owner of Holley Grainger Nutrition.
Per serving: 350 kcal cal., 9 g fat (3 g sat. fat), 858 mg sodium, 11 g fiber, 4 g sugar, 28 g pro.. Percent Daily Values are based on a 2,000 calorie diet