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Beef-and-Butternut Squash Chili

Prep time 20 mins
Cook time 50 mins
Yield Makes 8 servings (serving size: 1 cup)
We've loaded this chili with beef and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.

Ingredients

  • 1 pound extra-lean ground beef
  • 1 green bell pepper, chopped
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 (14.5-ounce) cans Mexican-style stewed tomatoes, chopped
  • 1 (16-ounce) can chili beans
  • 1/2 small butternut squash, peeled and cubed (about 1 1/2 cups)
  • 1 cup low-sodium beef broth
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons chili powder
  • 1 cup frozen corn kernels

Nutrition Information

  • calories 234
  • caloriesfromfat 22 %
  • fat 6 g
  • satfat 2.3 g
  • monofat 2.3 g
  • polyfat 0.4 g
  • protein 17 g
  • carbohydrate 30 g
  • fiber 6.8 g
  • cholesterol 21 mg
  • iron 2.9 mg
  • sodium 642 mg
  • calcium 65 mg

How to Make It

  1. Cook beef, bell pepper, and next 2 ingredients in a Dutch oven over medium-high heat until meat crumbles and is no longer pink. Drain well, and return to Dutch oven.

  2. Stir in tomatoes and next 5 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Stir in corn, and cook, uncovered, 15 minutes or until squash is tender and chili is thickened.