Lisa Farmer: Roasted Squash Chili

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.
  • 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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s