Butternut Squash and Turkey Chili

2013-05-05
  • Yield : 6 servings
  • Prep Time : 25m
  • Ready In : 25m
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Nutritional Info

This information is per serving.

  • Calories

    310 calorie
  • Fat

    12 grams
  • Saturated Fat

    3 grams
  • Cholesterol

    55 milligrams
  • Sodium

    770 milligrams
  • Carbohydrate

    31 grams
  • Fiber

    10 grams
  • Protein

    22 grams
  • Sugar

    7 grams

Ingredients

  • 3 teaspoons olive oil
  • 1 pound 99 percent fat-free ground turkey
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coriander
  • 3 tablespoons tomato paste
  • Kosher salt
  • 1 small butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 3 1/2 cups)
  • 4 ripe plum tomatoes, chopped
  • Two 14-ounce cans black beans, drained and rinsed
  • 1/4 cup chia seeds
  • Freshly ground black pepper
  • 1 to 2 tablespoons apple cider vinegar
  • 1/4 cup fresh cilantro leaves, chopped
  • 1/4 cup reduced-fat sour cream

Method

Step 1

Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes. Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.

Step 2

Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar. Spoon the chili into bowls and top each bowl with cilantro and a dollop of sour cream.

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