Recipe

Recipe Recipe By Healthy Eating For Families

Black Bean and Pumpkin Chili

10 Servings

 

Prep Time = 20 minutes

Cooking Time = 4 hours

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1½ cups cubed cooked chicken breast (about 1 whole chicken breast)
  • 1 medium onion, chopped
  • 1 yellow bell or green pepper, chopped
  • 4 garlic cloves, minced
  • 2 (15 ounce) cans unsalted black beans, rinsed and drained
  • 1 (14.5 ounce) can solid-packed pumpkin
  • 1 (14.5 ounce) can diced tomatoes with green chilies
  • 1 (14.5 ounce) can petite diced tomatoes with lime juice and cilantro
  • 2 cups low sodium chicken broth
  • 2 teaspoons chili powder
  • 1 ½ teaspoons cumin
  • 1 ½ teaspoons oregano
  • Salt, optional
  • Black pepper, optional

Directions:

  1. In a skillet, heat oil over medium heat. Add chicken, onion, pepper and garlic; cook and stir until tender, about 5 minutes.
  2. Transfer chicken mixture to slow cooker. Add black beans, pumpkin, diced tomatoes, chicken broth, chili powder, cumin, oregano, and salt and pepper if using; stir to combine. Cook covered on low for 4 to 5 hours. Garish option: Top with cubed avocado and thinly sliced green onion.

Nutritional Information per Serving (1 cup): 185 calories, 18 grams protein, 21 grams carbohydrate, 4 grams fat, 0 grams saturated fat, 19 milligrams cholesterol, 7 grams fiber, 506 milligrams sodium

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