Recipe - Nutripedia, Beef and Butternut Chili

Cooking spray
1 tablespoon canola oil, divided
1 1/2 pounds boneless chuck roast, trimmed and cut into 1/2-inch cubes
3/4 teaspoon salt
1 1/2 cups chopped onion
1/2 cup chopped green bell pepper
2 tablespoons tomato paste
1 tablespoon minced fresh garlic
2 teaspoons diced jalapeno pepper
2/3 cup dry red wine
1 1/2 teaspoons ground ancho chile pepper
1 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/8 teaspoon ground cinnamon
1 (28-ounce) can whole tomatoes, undrained and chopped
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
2 cups (1/2-inch) cubed peeled butternut squash
1 cup coarsely chopped carrot
6 tablespoons reduced-fat sour cream
2 tablespoons fresh cilantro leaves

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; saute 8 minutes, turning to brown on all sides. Remove beef.

Add 2 teaspoons oil to pan. Add onion and bell pepper; saute 3 minutes. Add tomato paste, garlic, and jalapeno; saute 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan.

Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.

Yield: 6 servings (serving size: 1 1/3 cups chili, 1 tablespoon sour cream)

Freebies: 3.5 Meat, 2 Fat, 1.5 G&S

Calories 308 (28.9% from fat); Fat 9.9g (sat 3.3g, mono 3.6g, poly 1g); Protein 28.4g; Carb 25.5g; Fiber 5.8g; Cholesterol 55mg; Iron 4.7mg; Sodium 606mg; Calcium 138mg

Recipe from Cooking Light, November 2011