With a lean cut of pork and a massive amount of nutrients from winter squash, this chili delivers on all levels. Make a batch for a sports viewing party; no one will be the wiser of its health benefits.
Pork and Butternut Squash Chili
Calories301 Per Serving
Protein31.2g Per Serving
Fiber9.1g Per Serving
|Total Fat||5.4 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.1 g|
|Monounsaturated Fat||2.1 g|
|Total Carbohydrate||33.0 g|
|Dietary Fiber||9.1 g|
|Added Sugars||0 g|
2 starch, 1 vegetable, 3 1/2 lean meat
2 pound lean pork tenderloin (cut into 1-inch pieces, all visible fat discarded)
1 tablespoon canola oil (divided)
1 large onion (finely chopped)
4 celery stalks (finely chopped)
1 jalapeno, finely chopped (plus more for garnish, if desired)
2 tablespoon no-salt-added tomato paste
2 1/2 tablespoon sodium-free chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
3 cups water
1 can no-salt-added, diced tomatoes
2 (12-ounce) packages frozen cooked winter squash puree, thawed
1 (1 1/2-pound) small butternut squash, peeled, seeds removed, and diced (about 2 cups diced)
2 (14.5-ounce) cans no-salt-added cannellini or white beans, drained and rinsed
1/2 cup chopped cilantro (optional)
1/2 cup chopped scallions (optional)
Cut the pork into 1-inch pieces. Add 1/2 tablespoon oil to a large Dutch oven and warm over medium-high heat. Stirring occasionally, sauté pork until golden-brown about 7 to 8 minutes. Transfer pork to a small bowl and reserve.
Add remaining 1/2 tablespoon oil to the Dutch oven, along with onion and celery. Saute until slightly softened, about 5 minutes. Add chopped jalapeno, tomato paste, chili powder, cumin, garlic powder, salt, and pepper. Saute for 1 minute, stirring constantly. Add water and diced tomatoes, using a spatula to scrape the bottom of the pan for caramelized bits as you stir.
Stir in cooked winter squash and reserved pork. Bring mixture to a boil over high heat. Loosely cover with lid and reduce the heat so mixture is at a simmer. Cook until pork is tender, about 1 hour.
Meanwhile, cut the butternut squash in half vertically. Use a vegetable peeler or a knife to remove the peel. Remove the seeds with a spoon and discard. Cut squash into a 1-inch dice. When ready (after the 1 hour cooking time), stir squash and beans into the chili. Bring to a boil over high heat; again, loosely cover with lid and reduce heat to low so chili is simmering. Cook until butternut squash is tender, about 30 minutes.
Ladle chili into bowls and, if desired, garnish with chopped jalapeno, cilantro, and scallions.
Cooking Tip: Can't find cooked winter squash in the freezer aisle? Just substitute 2 (15-ounce) cans pumpkin puree.
Keep it Healthy: Butternut squash has a massive amount of Vitamin A, which aids in good vision and a healthy immune system. Stirring thawed frozen purees into a variety of chilis and stews is an easy way to add nutrients into meals.
Tip: Tweak the chili powder and jalapeno amounts, depending on spice preference.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.