• 2-3/4 tsp. olive oil
• 1-1/4 lbs. butternut squash, peeled and cut into 3/4 inch cubes
• 1-1/4 medium carrots, diced
• 1/3 cup onion, chopped
• 2 Tbs. chili powder
• 2-1/4 cups canned plum tomatoes, chopped
• 3 ounces canned green chilies, chopped
• 2/3 cup vegetable stock
• 1-1/2 lbs. canned black beans, rinsed and drained
• 2 Tbs. plus 2 tsp. nonfat sour cream
• 2 Tbs. plus 2 tsp. cilantro (optional), chopped

Heat half the oil in a Dutch oven or heavy pot over medium high heat. Sauté squash 4-5 minutes, stirring occasionally, until golden. Transfer to a bowl and set aside.

Heat remaining oil in same pot and sauté carrots and onion 4-5 minutes until golden. Add chili powder and stir 1 minute over heat. Add tomatoes and chilies with their liquids,vegetable stock and salt to taste. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 30 minutes, stirring occasionally.

Stir in black beans and squash. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 15 minutes or until squash is tender and chili thickens. Serve with a dollop of sour cream and sprinkled with cilantro.

Per serving: calories 316, fat 4.7g, 13% calories from fat, cholesterol 1mg, protein 14.7g, carbohydrates 59.4g, fiber 20.4g, sugar 16.6g, sodium 725mg, diet points 3.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 5.0, Fruit: 0.0, Bread: 1.9, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information