Lisa Farmer: Roasted Squash Chili

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  • 3 large acorn or buttercup squash
  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 medium red bell pepper, seeded and chopped
  • 3 cloves garlic, minced
  • 2 teaspoons chili powder or chipotle chili powder
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 ½ c. vegetable or low-sodium chicken broth
  • 1 c. water
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (14-ounce) can no-salt added diced tomatoes
  • 1 (4-ounce) can chopped mild green chilies
  • ½ c. quick-cooking barley or quinoa, rinsed thoroughly
  • ¼ c. dried tomatoes (not oil packed), chopped
  • 1 c. frozen corn, rinsed under cold water to thaw
  • ¼ c. chopped fresh cilantro
  • 1 c. shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees.  Coat a baking sheet with cooking spray.  Cut squash in half along the equator.  Scoop out the seeds.  Cut a small slice off the bottom of each squash half, so it sits firmly.  Place squash halves, hollowed-out side down, on prepared baking sheet.  Bake until squash flesh is tender when pierced with a knife, 40 – 45 minutes for buttercup, or 50 – 55 minutes for acorn.

Meanwhile, make chili:  Heat oil in a Dutch oven over medium-high heat.  Add onion and bell pepper; cook, stirring often, until softened, 3 to 4 minutes.  Add garlic, chili powder, cumin and oregano; cook, stirring until fragrant, about 30 seconds.  Add broth, water, beans, canned tomatoes, green chilies, barley and dried tomatoes; bring to a simmer.  Cover and reduce heat to low.  Simmer until barley is tender and chili has thickened, about 20 minutes.  Stir in corn and cilantro; heat through.

To serve:  Spoon chili into each roasted squash half.  Sprinkle with cheese.

Yield: 6 (1 1/8 cup servings)
Per Serving:  325 calories, 13g protein w/barley, 15g protein w/quinoa, 50g carbohydrate, 11g dietary fiber, 5g total fat, 2g saturated fat, 8mg cholesterol, 474mg sodium.

Source:  Tufts University Health & Nutrition Newsletter.

Cooking with Lisa, Wednesday’s at 12:47 – Lisa farmer, Nutrition Coordinator, YMCA of Greater Kansas City

See more recipes featured on FOX 4 here.

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