| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Meats, Dairy | Vegetarian | Main dishes, Soups & ste, Vegetables, Vegetarian | 1 | Servings |
INGREDIENTS
| Cooking spray | ||
| 1 | c | Chopped onion |
| 3 | c | Diced bell pepper, red |
| and/or green and/or | ||
| yellow | ||
| 1 | c | Chopped celery |
| 1/2 | c | Sliced green onions |
| 1 | Jalapeno pepper, seeded and | |
| minced | ||
| 3 | Garlic cloves, crushed | |
| 4 | c | Cubed peeled acorn squash |
| 3 | c | Quartered fresh mushrooms |
| about 3/4 pound | ||
| 1 1/2 | c | Coarsely chopped zucchini |
| 1 1/2 | c | Coarsely chopped yellow |
| squash | ||
| 1 | T | Chili powder |
| 1 | t | Ground cumin |
| 1/2 | t | Salt |
| 1/2 | t | Ground red pepper |
| 1/4 | t | Black pepper |
| 29 | oz | Canned no-salt-added stewed |
| tomatoes undrained | ||
| 2 | t | Grated lime rind |
| 2 | T | Fresh lime juice |
| 32 | oz | Canned pinto beans, drained |
| 1/4 | c | Unsalted pumpkin-seed |
| kernels toasted | ||
| 2 | Garlic cloves, halved | |
| 1 1/2 | c | Fresh cilantro leaves |
| 1/2 | c | Fresh parsley leaves |
| 1/4 | c | Fat-free less-sodium chicken |
| broth | ||
| 2 | T | Olive oil |
| 1/4 | c | Grated parmesan cheese |
| 1/2 | t | Grated lime rind |
| 1/4 | t | Salt |
| 1/4 | t | Ground cumin |
| Lime wedges, optional |
INSTRUCTIONS
Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add chopped onion and next 5 ingredients (chopped onion through garlic); cook 5 minutes or until tender, stirring frequently. Add the acorn squash, mushrooms, zucchini, and yellow squash; cook 5 minutes or until tender, stirring frequently. Add the chili powder and the next 5 ingredients (chili powder through tomatoes). Partially cover, reduce heat to medium-low, and cook 45 minutes. Add rind, juice, and beans, and cook 15 minutes. Top each serving with Pumpkin-Seed Pesto, and garnish with lime wedges, if desired. Yield: 3 quarts (serving size: 1 1/2 cups chili and 2 tablespoons pesto). PUMPKIN-SEED PESTO Place pumpkin-seed kernels and garlic in a food processor; process 30 seconds or until finely chopped. Add cilantro and parsley. Pulse 5 to 6 times or until coarsely chopped. With processor on, pour broth and oil through food chute, and process for 3 seconds or until blended. Spoon into a small bowl; stir in Parmesan cheese and remaining ingredients. Yield: 1 cup (Serving size: 2 tablespoons.). Calories 72 (78% from fat); FAT 6.2g; PROTEIN 2.6g; FIBER 0.8 g; CHOL 2mg; IRON 1.7 mg; SODIUM 140 mg: CALC 60 mg. CALORIES 308 (22% from far); FAT 7.5g (sat 1.6g, mono 3.6g, poly 1.8g); PROTEIN 13.3g; CARB 53.1g; FIBER 8g; CHOL 16mg; IRON 7mg; SODIUM 526mg; CALC 209mg Recipe by: The Best of Cooking Light: Classics, 1998, page 112 Posted to MasterCook Digest by Kathleen <schuller@ix.netcom.com> on Oct 17, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 3392
Calories From Fat: 814
Total Fat: 93.3g
Cholesterol: 80.8mg
Sodium: 11468.4mg
Potassium: 12117.2mg
Carbohydrates: 540.8g
Fiber: 105g
Sugar: 85.7g
Protein: 149.5g