Heart Healthy
Wrap your hands around a bowl of this autumnal comfort food on a chilly evening. It has a hint of heat from chili powder and jalapeño and an earthiness from cumin and beans.
Print Recipe
Pork and Butternut Squash Chili
Wrap your hands around a bowl of this autumnal comfort food on a chilly evening. It has a hint of heat from chili powder and jalapeño and an earthiness from cumin and beans.
-
Servings:
8
-
Serving Size :
1 1/2 cup
Ingredients
-
1 tablespoon canola or corn oil -
2 pounds pork tenderloin -
4 ribs celery -
1 large onion -
1 medium jalapeño -
2 tablespoons tomato paste -
1 1/2 tablespoons chili powder -
1 teaspoon cumin -
1 teaspoon garlic powder -
1/4 teaspoon pepper -
3 cups water -
1 can tomatoes -
2 package winter squash OR -
2 cans pumpkin -
1 pound butternut squash -
2 can cannellini beans -
1/2 cup cilantro -
1/2 cup green onions
Directions
Tip: Click on step to mark as complete.
-
In a Dutch oven, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the pork for 7 to 8 minutes, or until golden-brown, stirring occasionally. Transfer the pork to a small bowl. -
In the same pot, heat the remaining 1 1/2 teaspoons oil, swirling to coat the bottom. Cook the celery and onion for 5 minutes, or until slightly softened. Add the jalapeño, tomato paste, chili powder, cumin, garlic powder, and pepper. Cook for 1 minute, stirring constantly. Add the water and diced tomatoes, scraping the bottom of the pan to dislodge any browned bits. -
Stir in the winter squash puree and pork. Increase the heat to high and bring the mixture to a boil. Reduce the heat and simmer, loosely covered, for 1 hour, or until the pork is tender. -
Stir the butternut squash and beans into the pork mixture. Increase the heat to high and bring to a boil. Reduce the heat and simmer, loosely covered, for 30 minutes, or until the butternut squash is tender. -
Ladle the chili into bowls. Garnish with the cilantro, green onions, and jalapeño.
Keep it Healthy: Keep frozen purees on hand. Thaw them and stir them into chilis and stews for an easy way to add servings of fruit and vegetables to meals.
Cooking Tip: To prepare the butternut squash, cut it in half vertically. Use a vegetable peeler or a knife to remove the peel. Scoop out the seeds with an ice cream scoop and discard them.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 301 | |
|---|---|---|
| Total Fat | 5.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 74 mg | |
| Sodium | 148 mg | |
| Total Carbohydrate | 33 g | |
| Dietary Fiber | 9 g | |
| Sugars | 6 g | |
| Added Sugars | 0 g | |
| Protein | 31 g | |
Dietary Exchanges
2 starch, 1 vegetable, 3 1/2 lean meat
-
Servings:
8
-
Serving Size :
1 1/2 cup
Ingredients
-
1 tablespoon canola or corn oil -
2 pounds pork tenderloin -
4 ribs celery -
1 large onion -
1 medium jalapeño -
2 tablespoons tomato paste -
1 1/2 tablespoons chili powder -
1 teaspoon cumin -
1 teaspoon garlic powder -
1/4 teaspoon pepper -
3 cups water -
1 can tomatoes -
2 package winter squash OR -
2 cans pumpkin -
1 pound butternut squash -
2 can cannellini beans -
1/2 cup cilantro -
1/2 cup green onions
Directions
Tip: Click on step to mark as complete.
-
In a Dutch oven, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the pork for 7 to 8 minutes, or until golden-brown, stirring occasionally. Transfer the pork to a small bowl. -
In the same pot, heat the remaining 1 1/2 teaspoons oil, swirling to coat the bottom. Cook the celery and onion for 5 minutes, or until slightly softened. Add the jalapeño, tomato paste, chili powder, cumin, garlic powder, and pepper. Cook for 1 minute, stirring constantly. Add the water and diced tomatoes, scraping the bottom of the pan to dislodge any browned bits. -
Stir in the winter squash puree and pork. Increase the heat to high and bring the mixture to a boil. Reduce the heat and simmer, loosely covered, for 1 hour, or until the pork is tender. -
Stir the butternut squash and beans into the pork mixture. Increase the heat to high and bring to a boil. Reduce the heat and simmer, loosely covered, for 30 minutes, or until the butternut squash is tender. -
Ladle the chili into bowls. Garnish with the cilantro, green onions, and jalapeño.
Keep it Healthy: Keep frozen purees on hand. Thaw them and stir them into chilis and stews for an easy way to add servings of fruit and vegetables to meals.
Cooking Tip: To prepare the butternut squash, cut it in half vertically. Use a vegetable peeler or a knife to remove the peel. Scoop out the seeds with an ice cream scoop and discard them.