A flavorful and colorful family-pleaser

With a perfect flavor balance between the heat of the chili and the sweetness of the squash, this one-pot meal will please the whole family. To peel the butternut squash quickly and easily, use a sharp paring knife or a vegetable peeler.

Ingredients

  • 1 pound ground sirloin*
  • 1 medium onion, chopped
  • 1 red bell pepper, seeded and chopped
  • One 14 1/2-ounce can no-salt-added diced tomatoes with juice
  • 1 small butternut squash chopped into 1/2 -inch cubes (about 3 1/2 cups)
  • 1 1/2 tablespoons tomato paste
  • 2 teaspoons dried oregano
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • Two 15-ounce cans black beans, rinsed and drained
  • 3 garlic cloves, minced
  • 1/2 jalapeno, seeded and minced, optional
  • 1/2 cup chopped fresh cilantro, plus 6 sprigs for serving
  • 3 scallions, white parts and 3 inches of the green, thinly sliced
  • 1/3 cup light sour cream
  • 1/2 cup shredded low-fat cheddar cheese

Directions

  1. Sauté the beef, onion, bell pepper and tomatoes in a large Dutch oven over medium-high heat, stirring to break up the meat.
  2. Drain the meat and vegetables in a colander and return to the pot.
  3. Add the squash, 2 cups of water, tomato paste, oregano, cumin, chili powder, beans and garlic. Bring to a simmer.
  4. Continue to cook for about 20 minutes, stirring occasionally, until the squash is tender. Add the jalapeno, if using, and the cilantro; simmer for 10 minutes. Add more water if needed.
  5. Ladle the chili into soup bowls. Garnish each bowl with a cilantro sprig. Pass the scallions, sour cream and cheese.

*Dietitian’s note: The chili can also be made with white meat turkey, chicken or buffalo.

Ingredient health benefits

  • Onions. They may not look like it, but onions are rich in vitamin C, which keeps your immune system in fighting shape and works with natural compounds called flavonoids to suppress unnecessary inflammation. Fiber and prebiotics are also present in onions, and they foster a healthy digestive tract and a thriving community of “good” gut bacteria.
  • Bell peppers. A classic chili ingredient, these milder peppers are full of flavor and then some. Antioxidants like vitamin A, vitamin C, vitamin E and vitamin B6 support your eyes, skin and immune system. Potassium and manganese work to keep your blood pressure in a normal range and help your blood cells clot so wounds can heal. And natural pigments called anthocyanins give ripe bell peppers their eye-popping red and protect your brain health.
  • Squash. Like all squashes, butternut squash has essential minerals that support your bones and blood cells, such as iron, magnesium and calcium. Potassium keeps your ticker on time and helps your muscles contract. But that’s not all! Vitamin C, vitamin A and fiber decrease inflammation and cholesterol.
  • Black beans. While beans are primarily known for their “musical” qualities, black beans are a good source of B vitamins like thiamine (B1) and folate (B9). These vitamins help your body turn food into energy, as well as build and repair DNA. The minerals copper, manganese, magnesium and phosphorus contribute to healthy blood cells and strengthen your bones and teeth. And zinc and selenium to help balance your hormones and promote wound healing.
  • Garlic. Another unsung allium, garlic has benefits that have given it superfood status. It may help lower your blood pressure. And when you include it in a nutritious eating plan, its natural properties might contribute to a strong immune system.
  • Cheese. What’s chili without the cheese? This delectable topping is full of calcium for sturdy teeth and bones, while cheese’s main proteins, whey and casein, promote muscle health. Like black beans, cheese is a source of zinc and selenium. And vitamin A, vitamin B2 and vitamin B12 help maintain your energy levels and your vision.

Nutrition information (per serving)

Makes 6 servings

Calories: 300
Total fat: 6 g
Saturated fat: 2.5 g
Protein: 26 g
Carbohydrates: 44 g
Dietary fiber: 14 g
Cholesterol: 46 mg
Sodium: 518 mg
Potassium: 996 mg

— Wockr Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).