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Wintertime Vegetable ChiliWintertime Vegetable Chili

 

Prepared by: Susan Mills-Gray
Nutrition Specialist,
University of Missouri Extension
January 31, 2016

 

Yield: 6 servings

 

Ingredients:

  • 1 medium butternut squash, peeled and cubed
  • 2 medium carrots, peeled and diced
  • 1 medium onion, diced
  • 3 teaspoons to 3 tablespoons chili powder (depending upon how much heat is desired)
  • 2 14-oz. cans low-sodium diced tomatoes
  • 1 4-oz. can chopped green chilies
  • 1 cup low-sodium vegetable broth
  • 2 16-oz. cans low-sodium black beans, drained and rinsed
  • Fat-free sour cream, optional

 

Preparation:

  1. In slow cooker, layer ingredients in order given—except sour cream. Cover.
  2. Cook on low 6 to 8 hours, or until vegetables are tender.
  3. Stir before serving. Top individual servings with small spoonful of sour cream if desired.

 

Nutrition information per serving:

Calories: 279

Fat: 2.2g

Cholesterol: 0g

Sodium: 424mg

Carbohydrate: 57.7g

Fiber: 21.3g

Protein: 14.3g

 

 

Source: Fix-It and Forget-It Recipes for Entertaining by Phyllis Pellman Good and Dawn J. Ranck

 

 

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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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Last update: Monday, February 01, 2016