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Butternut Squash Chili

Heart Healthy Butternut Squash Chili Recipe

               
Butternut Squash Chili
Embrace guilt-free comfort food with our heart-healthy Butternut Squash Chili. Bursting with fiber-rich butternut squash, lean protein and savory spices, this chili caters to a healthy lifestyle without compromising taste. The natural nutty sweetness of the squash harmonizes with smoky cumin and paprika, delivering a satisfying, low-sodium meal that supports your blood pressure goals. Perfect for chilly nights or gatherings, it is a comforting, nutritious choice.
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Ingredients
Recipe yields 10 servings
1 1/2 lbs 90% lean ground beef
1 small yellow onion, diced
2 celery stalks, diced
1 1/4 cups butternut squash, peeled and cut into 1/2-inch cubes
1 large garlic clove, minced
1 Tbsp chili powder
1 Tbsp cumin
1 tsp dried oregano
1/2 tsp paprika
15 oz low sodium tomato sauce
1 can (14.5 oz) no salt added diced tomatoes
1 cube sodium free beef bouillon
1 tsp Worcestershire sauce
1 cup chopped zucchini, cut into 1/2-inch cubes
1 cup water
2 oz shredded reduced-fat cheddar cheese, optional (for garnish)
1/4 cup sliced green onion, optional (for garnish)
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Directions
Step 1

In a large saucepan, brown the beef over medium heat. In a colander, drain the beef over a bowl and discard the fat. Set the beef aside.

Step 2

Lightly coat the same saucepan with nonstick cooking spray. Add onion, celery, butternut squash and garlic and sauté over medium heat until onion is translucent. Add the reserved beef, chili powder, cumin, oregano, salt and paprika and stir.

Step 3

Add the tomato sauce, water and diced tomatoes with their liquid and stir. Add the crushed beef bouillon and Worcestershire sauce and stir. Simmer on low, covered, stirring occasionally, for 20 to 30 minutes, or until the squash is almost tender. Add the zucchini and stir. Continue to simmer for 5 to 10 minutes, or until zucchini is tender. Serve with the cheddar cheese and sliced green onion, if desired.

Time: 60 minutes
Servings: 10
Calories: 208
Make this for: Gluten Free Healthy Kids
Dietary Review:
dietary-image
Christina Wright, RD, LDN
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:208
total fat:10g
sat fat:3g
cholesterol:58mg
sodium:107mg
total carb:9g
fibers:2g
sugars:5g
proteins:21g

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Heart Healthy Butternut Squash Chili Recipe
Ingredients
Recipe yields 10 servings
1 1/2 lbs 90% lean ground beef
1 small yellow onion, diced
2 celery stalks, diced
1 1/4 cups butternut squash, peeled and cut into 1/2-inch cubes
1 large garlic clove, minced
1 Tbsp chili powder
1 Tbsp cumin
1 tsp dried oregano
1/2 tsp paprika
15 oz low sodium tomato sauce
1 can (14.5 oz) no salt added diced tomatoes
1 cube sodium free beef bouillon
1 tsp Worcestershire sauce
1 cup chopped zucchini, cut into 1/2-inch cubes
1 cup water
2 oz shredded reduced-fat cheddar cheese, optional (for garnish)
1/4 cup sliced green onion, optional (for garnish)
Directions
Step 1

In a large saucepan, brown the beef over medium heat. In a colander, drain the beef over a bowl and discard the fat. Set the beef aside.

Step 2

Lightly coat the same saucepan with nonstick cooking spray. Add onion, celery, butternut squash and garlic and sauté over medium heat until onion is translucent. Add the reserved beef, chili powder, cumin, oregano, salt and paprika and stir.

Step 3

Add the tomato sauce, water and diced tomatoes with their liquid and stir. Add the crushed beef bouillon and Worcestershire sauce and stir. Simmer on low, covered, stirring occasionally, for 20 to 30 minutes, or until the squash is almost tender. Add the zucchini and stir. Continue to simmer for 5 to 10 minutes, or until zucchini is tender. Serve with the cheddar cheese and sliced green onion, if desired.

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