What could be better than a bowl of chili on a cold day? Combine the warming power of chili and chipotle with the extra nutrition that comes from nutrient-packed canned pumpkin and black beans. Canned foods make preparing delicious meals quick and easy. Plus, they help boost nutrition with minimal effort.
2 tablespoons vegetable oil
1 onion, chopped
1 rib celery, chopped
2 jalapenos, seeded and chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground pepper
2 tablespoons tomato paste
1 can (28 ounces) no-salt added canned diced tomatoes
1 cup canned pureed pumpkin
1 cup no-salt-added canned chicken broth
1 can no-salt-added canned black beans, drained and rinsed
1 can (12 1/2 ounces) no-salt-added chicken, drained
In Dutch oven or large saucepan over medium heat, heat oil. Add onions,
celery, jalapenos, garlic, cumin, oregano and pepper. Cook, stirring, 5-8
minutes, or until vegetables soften. Add tomato paste and cook 2 minutes.
Add tomatoes, pumpkin puree, chicken broth, black beans, chicken,
chipotles and brown sugar. Bring to boil. Reduce heat to low. Simmer,
stirring occasionally, 1 hour, or until chili thickens. Add salt, to taste.
Garnish with green onions and serve with lime wedges.
Tip: Add preferred canned beans, such as white kidney beans, pinto or
Romano beans, in place of or in addition to black beans.
Nutritional information per serving: 240 calories; 6 g fat; 35 mg
cholesterol; 210 mg sodium; 29 g carbohydrates; 8 g fiber; 8 g sugar; 18 g
protein; 7,390 IU vitamin A; 35 mg vitamin C; 98 mg calcium; 3.2 mg iron