夕食普通

Pumpkin Chili

Name: Pumpkin Chili
Cook time: 30 min
Total time: 30 min
Yield: 8
Ingredients: 2 teaspoons olive oil; 1 small yellow onion; 1 green bell pepper; 2 jalapeño peppers; 2 cloves garlic; 1 pound ground turkey; 1 can diced tomatoes with juice, low-sodium; 1 can pumpkin purée; 1 cup water; 1 teaspoon cumin, ground; 1 tablespoon chili powder; salt and pepper; 1 can kidney beans, low-sodium

Canned or puréed pumpkin adds a hearty and nutritious flavor to this savory chili recipe.

30 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 Cup

202

カロリー

15g

タンパク質

18g

炭水化物

脂質

食物繊維

糖類

138mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 42 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

olive oil
2 teaspoons
yellow onion
1 small · chopped
green bell pepper
1 · cored, seeded and chopped
jalapeño peppers
2 · seeded and finely chopped
garlic
2 cloves · finely chopped or 1/2 teaspoon garlic powder
ground turkey
1 pound
diced tomatoes with juice, low-sodium
1 can
pumpkin purée
1 can
water
1 cup
cumin, ground
1 teaspoon
chili powder
1 tablespoon
salt and pepper
to taste, optional
kidney beans, low-sodium
1 can · or other beans if desired

作り方

1
Wash hands with soap and water.
2
Heat oil in a large pot over medium high heat.
3
Add onion, bell pepper, jalapenos and garlic and cook, stirring frequently until tender, about 5 minutes.
4
Add turkey and cook until browned.
5
Add tomatoes, pumpkin, water, chili powder, cumin, salt, and pepper and bring to a boil.
6
Reduce heat to medium low then add beans.
7
Cover and simmer, stirring occasionally, for 30 minutes more.
8
Ladle chili into bowls and serve.

出典: USDA MyPlate Kitchen · Bronson Wellness Center

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