FIERY SQUASH CHILI

Fiery Squash Chili image

Healthy, low calorie chili Nutrients per cup 6 g. protein 1 g. fat 28 g carbs 7 g. fibre 130 calories

Provided by Elaine Douglas

Time 50m

Number Of Ingredients 13

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Ingredients

1 c chopped onion
1 can(s) 28-oz (796 ml) can diced tomatoes
1 can(s) 398 ml (14 oz) can tomato sauce
1 Tbsp chili powder (less if you don't like heat)
1 tsp each of cinnamon and dried oregano leaves
1/2 tsp each of cayenne and allspice
3 clove garlic, minced
4 c coarsely chopped squash or cubed sweet potato
2 yellow or green peppers, chopped
1 can(s) 19 oz can black beans, rinsed and drained
1 c frozen corn or peas
1 c chopped fresh cilantro or parsley or spinach
low fat sour cream (optional)

Steps:

1. In a large, wide saucepan sweat onion in 1 Tablespoon of oil until translucent.
2. Add diced tomatoes with tomato sauce, spices and garlic.
3. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer uncovered and stirring occasionally, until squash is tender, about 30 min.
4. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 minutes more.
5. Stir in cilantro and spoon into bowls. Top with sour cream.

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