Lisa Farmer: Roasted Squash Chili
- 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