Friday, October 7, 2011

Amanda's Fall Flavored Chili

Nothing says "football" more than chili and luckily, it's also a quick and healthy meal.  My version has the standard meat and beans for plenty of protein and fiber.  To give it more of a fall feel, I increased the vegetable content by adding butternut squash.  Always abundant this time of year, butternut squash is a great source of fiber, potassium, and vitamin B6.  It is also known to contain carotenoids, which protect against heart disease, and several anti-oxidants, which can fight off some cancers and inflammation. 

Oh yeah, there's a bottle of Octoberfest beer in my recipe.  What's more fall than that?

Amanda's Fall-Flavored Chili
  • 1 lb ground turkey
  • 1 medium yellow onion, chopped
  • 1.5 cups butternut squash, diced
  • 1 can diced tomatoes with juice (14.5 oz)
  • 1 can kidney beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 4 cloves garlic, minced
  • 2 tbsp tomato paste
  • 1 chipolte pepper in adobo sauce, finely chopped (omit if you don't want the heat)
  • 1 cup beef broth (fat free, low sodium)
  • 1 bottle Octoberfest beer
  • 1 tsp olive oil
  • 3 tbsp chili powder
  • 1.5 tbsp cumin
  • 1 tbsp oregano
  • 2 bay leaves
  • salt and pepper to taste
Heat olive oil in a pot.  Add onion and garlic and saute until soft.  Add ground turkey and cook until browned.  Next add tomatoes with juice, tomato paste, chili powder, cumin, oregano, bay leaves, and salt and pepper.  Stir well.  Add beans and chipolte pepper.  Then, pour beer and beef stock.  Add extra stock if solid ingredients aren't covered.  Bring to a boil, then reduce heat and simmer for a half hour allowing chili to thicken.


Top with low-fat shredded cheese, fat-free sour cream, and a squeeze of lime juice.  Enjoy!




Go Penn State!!!



2 comments:

Valery said...

wow fancy presentation in the bottom picture! :)

Amanda Kopeski, MPH said...

It didn't look that way for long once I started devouring it. :)