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Squash and Turkey Chili

Featured in the Honolulu Star-Advertiser on June 1, 2016.
Recipe compliments of The National Kidney Foundation.

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Ingredients:

Squash and Turkey Chili

  • 1 tablespoon canola oil
  • 1 medium onion chopped
  • 1/2 cup fat-free, reduced-sodium chicken broth
  • 1 large carrot, cut in 3/4-inch slices
  • 2 cups peeled and seeded butternut squash, cut into 1-inch pieces
  • 1 (28-ounce) can low-sodium whole, peeled tomatoes
  • 2 cups diced cooked turkey breast
  • 1 cup red kidney or black beans, rinsed and drained
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder, or to taste
  • 1/2 teaspoon cinnamon
  • Salt and freshly ground black pepper to taste
  • Hot sauce or salsa (optional)

Directions:

  1. In small Dutch oven, heat oil over medium-high heat.
  2. Add onion and sauté until translucent, 2 minutes.
  3. Add broth, carrot and squash.
  4. Lower heat and simmer until tender, about 4 minutes.
  5. Add tomatoes.
  6. Cover and cook over medium-low heat 10 minutes.
  7. Add turkey, beans, cilantro, cumin, chili powder and cinnamon.
  8. Simmer on low heat until squash is tender and turkey is heated through, 15-20 minutes.
  9. Season with salt and pepper, to taste.
  10. Add hot sauce or salsa, if desired.
  11. Serve over brown rice or whole wheat pasta.

Makes 6 servings.

Approximate Nutrient Analysis per serving:
160 calories, 3.5 g fat, 0.5 g saturated fat, 0 g trans fat, 25 mg cholesterol, 270 mg sodium, 19 g carbohydrate, 5 g fiber, 6 g sugar, 17 g protein

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