Pork and Butternut Squash Chili
With a lean cut of pork and a massive amount of nutrients from winter squash, this chili delivers on all levels. Make a batch for a sports viewing party; no one will be the wiser of its health benefits.
- 2 lb lean pork tenderloin (cut into 1-inch pieces, all visible fat discarded)
- 1 Tbsp canola oil (divided)
- 1 large onion (finely chopped)
- 4 celery stalks (finely chopped)
- 1 jalapeno, finely chopped (plus more for garnish, if desired)
- 2 Tbsp no-salt-added tomato paste
- 2 1/2 Tbsp sodium-free chili powder
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 3 cups water
- 1, (14.5-ounce) can no-salt-added, diced tomatoes
- 2 (12-ounce) packages frozen cooked winter squash puree, thawed
- 1 (1 1/2-pound) small butternut squash, peeled, seeds removed, and diced (about 2 cups diced)
- 2 (14.5-ounce) cans no-salt-added cannellini or white beans, drained and rinsed
- 1/2 cup chopped cilantro (optional)
- 1/2 cup chopped scallions (optional)
Cooking Tip: Can't find cooked winter squash in the freezer aisle? Just substitute 2 (15-ounce) cans pumpkin puree.
Keep it Healthy: Butternut squash has a massive amount of Vitamin A, which aids in good vision and a healthy immune system. Stirring thawed frozen purees into a variety of chilis and stews is an easy way to add nutrients into meals.
Tip: Tweak the chili powder and jalapeno amounts, depending on spice preference.
Tip: Click on step to mark as complete.
- 1 Cut the pork into 1-inch pieces. Add 1/2 tablespoon oil to a large Dutch oven and warm over medium-high heat. Stirring occasionally, saute pork until golden-brown, about 7 to 8 minutes. Transfer pork to a small bowl and reserve.
- 2 Add remaining 1/2 tablespoon oil to the Dutch oven, along with onion and celery. Saute until slightly softened, about 5 minutes. Add chopped jalapeno, tomato paste, chili powder, cumin, garlic powder, salt, and pepper. Saute for 1 minute, stirring constantly. Add water and diced tomatoes, using a spatula to scrape the bottom of the pan for caramelized bits as you stir.
- 3 Stir in cooked winter squash and reserved pork. Bring mixture to a boil over high heat. Loosely cover with lid and reduce the heat so mixture is at a simmer. Cook until pork is tender, about 1 hour.
- 4 Meanwhile, cut the butternut squash in half vertically. Use a vegetable peeler or a knife to remove the peel. Remove the seeds with a spoon and discard. Cut squash into a 1-inch dice. When ready (after the 1 hour cooking time), stir squash and beans into the chili. Bring to a boil over high heat; again, loosely cover with lid and reduce heat to low so chili is simmering. Cook until butternut squash is tender, about 30 minutes.
- 5 Ladle chili into bowls and, if desired, garnish with chopped jalapeno, cilantro, and scallions.
Copyright © 2017 American Heart Association.
Like the Recipe? It and Many Others are Available in the Cookbook Below:Purchase Cooking in Color Copyright © 2017 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood Every purchase helps fund the work of the AHA/ASA.
|Total Fat||5.4 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.1 g|
|Monounsaturated Fat||2.1 g|
|Total Carbohydrate||33.0 g|
|Dietary Fiber||9.1 g|
|Added Sugars||0 g|
3 1/2 lean meat, 2 starch, 1 vegetable
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