Pinto Bean Chili with Corn and Winter Squash

[Guest guest]

We had this Monday. It was delicious, except for the fact that my husband

substituted a can of jalapenos AND a can of mild chiles for the can of chiles

called for -- it was a little too spicy! It's definitely on our make-again

list. Except for the cheese, it's vegan too.

 

 

* Exported from MasterCook *

 

Pinto Bean Chili With Corn and Winter Squash

 

Recipe By :Robin Robertson " Inspired Vegetarian "

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 1/2 cups chopped onion

1 1/2 cups chopped red bell pepper

1 garlic clove -- minced

2 tablespoons chili powder

1/2 teaspoon ground cumin

4 cups (1/2-inch) cubed peeled butternut squash -- (about 1

pound)

3 cups cooked pinto beans

1 1/2 cups water

1 cup frozen whole-kernel corn

1 teaspoon salt

1 (14.5-ounce) can crushed tomatoes -- undrained

1 (4.5-ounce) can chopped green chiles -- undrained

3/4 cup crumbled queso fresco -- (3 ounces)

6 lime wedges

 

Heat olive oil in a large nonstick skillet over medium heat. Add onion, bell

pepper, and garlic; cover and cook 5 minutes or until tender. Add chili powder

and cumin; cook 1 minute, stirring constantly.

 

Place onion mixture in a 5-quart electric slow cooker. Add butternut squash and

next 6 ingredients (through chiles). Cover and cook on low 8 hours or until

vegetables are tender and chili is thick. Sprinkle with cheese; serve with lime

wedges.

 

Serving size: 1 1/2 cups chili, 2 tablespoons cheese, and 1 lime wedge.

 

CALORIES 296 (20% from fat); FAT 6.5g (sat 2.2g, mono 2.7g, poly 1g); PROTEIN

15.1g; CARB 49.6g; FIBER 13.3g; CHOL 10mg; IRON 4.8mg; SODIUM 640mg; CALC 206mg

 

Source:

" Cooking Light Magazine, October 2004, page 213 "

Copyright:

" @ 2004 by Southern Living, Inc. "

Per Serving (excluding unknown items): 320 Calories; 8g Fat (20.3% calories from

fat); 14g Protein; 55g Carbohydrate; 14g Dietary Fiber; 17mg Cholesterol; 692mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1

Fat.

 

NOTES : complexity 10-5-5=20; 4.3 points

 

The spiciness of this light yet satisfying chili is complemented by the subtle

sweetness of corn and winter squash. Queso fresco is a crumbly, slightly salty

Mexican cheese that's available in many large supermarkets. If you can't find

it, substitute crumbled feta or farmer cheese. For a heartier chili, add one cup

thawed frozen meatless crumbles. For a vegan version, use shredded soy cheddar

or mozzarella cheese.

 

Nutr. Assoc. : 0 0 0 0 0 0 2406 0 0 2887 0 0 0 3272 0

 

Barbara Zanzig Kirkland, WA

hertz http://www.isomedia.com/homes/hertz/

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