Fiery Squash Chili

5

PREP TIME

10 min

TOTAL TIME

50 min

Makes

8 cups

Fiery Squash Chili

© Royalty-Free/Masterfile

It doesn't get much heartier than this complex-tasting chili that's also overflowing with antioxidants. All this for just 130 calories.


Ingredients

  • 796-mL can diced tomatoes
  • 398-mL can tomato sauce
  • 1 tbsp chili powder
  • 1 tsp cinnamon
  • 1 tsp dried oregano
  • 1/2 tsp cayenne pepper
  • 1/2 tsp allspice
  • 3 garlic cloves , minced
  • 4 cups coarsley chopped squash
  • 2 yellow or green bell peppers
  • 540-mL can black beans , drained and rinsed
  • 1 cup frozen corn or peas
  • 1 cup chopped fresh cilantro
  • Low-fat sour cream , optional

Instructions

  • In a large, wide saucepan, stir diced tomatoes with tomato sauce, spices and garlic. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer, uncovered and stirring occasionally, until squash is tender, about 30 min. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 min more. Stir in cilantro and spoon into bowls. Top with sour cream (low-fat, of course).

Nutrition (per serving)

  • Calories
  • 130,
  • Protein
  • 6 g,
  • Carbohydrates
  • 28 g,
  • Fat
  • 1 g,
  • Fibre
  • 7 g,