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Black Bean and Pumpkin Chicken ChiliBlack Bean and Pumpkin Chicken Chili

Jami Nolen, Nutrition Program Associate

October 7, 2012

 

Pumpkin is low in calories and loaded with vitamin A and fiber. So don't just buy canned pumpkin for pie; keep it in the pantry to whip up this quick, delicious pumpkin chili.

 

Yield

10 servings (2˝ quarts)

 

Ingredients

  • 1 medium onion, chopped
  • 1 medium red pepper, chopped
  • 2 tablespoons olive oil
  • 4 garlic cloves, minced
  • 2 cups chicken broth
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 2½ cups cubed cooked chicken
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 can (10 ounces) mild Ro-tel tomatoes, undrained
  • 2 tablespoons chili powder
  • 1½ teaspoons dried oregano
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt

 

Preparation

  1. In a large skillet, sauté the onion and red pepper in oil until tender. Add garlic; cook 1 minute longer.
  2. Transfer to a 5-quart slow cooker; stir in the remaining ingredients. Cover and cook on low for 4-5 hours or until heated through.

 

Nutrition Information

1 cup equals:
192 calories
5 g fat (1 g saturated fat)
28 mg cholesterol
658 mg sodium
21 g carbohydrate
7 g fiber
16 g protein

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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