Black 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.
10 servings (2˝ quarts)
- 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
- In a large skillet, sauté the onion and red pepper in oil until tender. Add garlic; cook 1 minute longer.
- 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.
1 cup equals:
5 g fat (1 g saturated fat)
28 mg cholesterol
658 mg sodium
21 g carbohydrate
7 g fiber
16 g protein
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.
Last update: Wednesday, May 22, 2013