Chef and Dr. Sonali Ruder (Resides in New York, New York; inspired by San Diego, California)
Serves 6
This hearty and nutritious chili recipe is perfect to prepare in the fall, when butternut squash is in season all throughout the United States. Chipotles are canned smoked jalapeño peppers, which complement the sweet butternut squash. By incorporating healthy vegetables and black beans in this dish, only a small amount of ground beef is added. This cuts down on the calories and fat, and no one will even miss it.
2 teaspoons extra-virgin olive oil
1 medium yellow onion, chopped
1 red bell pepper, seeded and chopped (see Chef’s Tips on chiles, this page)
2 cloves garlic, chopped (see Chef’s Tips on garlic, this page)
½ pound extra-lean ground beef (93% lean) (omit for vegetarian version)
1 teaspoon chipotles in adobo sauce, seeded and chopped
1½ teaspoons ground cumin
½ teaspoon dried oregano
¼ teaspoon allspice
1 medium butternut squash, peeled and cut into 1-inch cubes (about 3 cups)
1 (28 oz.) can diced fire-roasted tomatoes
1 cup fat-free and low-sodium beef or chicken broth (or water for vegetarian version)
1 (15 oz.) can black beans, rinsed (an additional can for vegetarian version)
¼ cup chopped fresh cilantro
Salt and freshly cracked black pepper, to taste
Heat the oil in a large Dutch oven or wide-based pot over medium heat. Add the onion and bell pepper, and cook for 6 to 7 minutes until partially softened. Add the garlic, and cook another minute until fragrant. Stir in the ground beef and brown it, breaking it into pieces as it cooks. Season with salt and pepper.
Stir in the chipotles, adobo sauce, cumin, oregano, and allspice. Add the butternut squash, tomatoes, and broth (or water). Season with salt and pepper to taste. Bring the mixture to a boil, and then reduce to a simmer. Cover and cook for 20 minutes; then uncover and stir in the beans. Cook partially covered for another 15 to 20 minutes until the chili has thickened and the squash is cooked through. Stir in the cilantro.
Serve the chili alone or with brown rice. Top with the reduced-fat sour cream, if desired. Garnish with cilantro.