Columbia, South Carolina (Wisconsin) – November is Diabetes Month. Lexington Medical Center is sharing a healthy chili recipe with butternut squash to raise awareness.
Slow Cooker Butternut Squash Chili:
for chile
Approximately 1 2-pound butternut squash, peeled and cut into 1/2-inch pieces
・1½ cup chicken or vegetable broth
1 15-ounce can of black beans, drained and rinsed
Drain and rinse 1 can of 15 oz Kidney or Great Northern Beans
14 oz petite diced tomatoes, 1 can with juice
・2 bell peppers (diced in your favorite color)
・1 finely chopped onion
・5 cloves of minced garlic ・1 tablespoon of chili powder
・2 teaspoons ground cumin
・Grated ginger 1 teaspoon
・1 teaspoon each of salt and pepper
for topping
·Coriander
Sour cream, low-fat or low-fat Greek yogurt
・Chips
・Cheese
instructions
Grate the beans and rinse well. Place all chili ingredients in slow cooker, mix, and cook over low heat for 4 to 5 hours or until butternut squash is tender. Remove 2 cups chili and mash, return to pan and stir. Serve with your favorite toppings.
Note
Add 1 pound of lean ground beef or ground turkey/chicken to the peppers, brown in a pan, and drain the fat before adding.
You can use any kind of canned beans.
Crush some of the chilli to thicken it. For extra thickness, mix 2 teaspoons of cornstarch with 2 teaspoons of cold water. Stir in hot chili and cook for an additional 15 minutes.
Chili peppers can be mashed with a spoon or potato masher.
For extra heat, stir in 2 diced chipotle peppers or 1/2 teaspoon red pepper flakes.
nutrition information
Calories: 215, Carbs: 43g, Protein: 12g, Fat: 1g, Saturated Fat: 0.3g, Cholesterol: 1mg, Sodium: 544mg, Fiber: 12g
Click here for more information.
Did you notice any spelling or grammatical errors in this article? click or tap here report it. Include an article headline.
Stay up to date with WIS News 10. apple app store Also Google Play store Stream on Roku, YouTube, Amazon Fire, or Apple TV.
Copyright 2022 WIS. All rights reserved.
