Black Bean Chili with Butternut Squash and Swiss Chard

1. I wanted to start the week by showing off what awesome singers my aunt, uncle, and cousins are! They are seriously so talented and if you can take a minute to listen, you will be wowed! This definitely put me in the Christmas spirit!

2. In response to Friday’s post entitled Food Marketer Fluff (if you haven’t read it yet, I suggest you do so now!), there were several questions as to what I was referring to as “fast food.” I view fast food as places like Wendy’s, McDonald’s, Burger King, In and Out Burger, Sonic, and all other “burger joints.” Non-burger places such as Subway, Quiznos, Chipotle, and Panera, are not necessarily what I was referring to, but are still places that should be visited infrequently, as they offer many unhealthy options as well.

 Look, we all get in a bind and need quick and easy food options once in awhile. For instance, this weekend we went to a wedding that was out of town. We had no food at home and needed to stop somewhere on the way to grab lunch; so we split a foot long at Subway. On the following Sunday morning, although there was a FREE continental breakfast, I decided to be a “food snob” and pass on the biscuits and gravy, white bagels, and fruit loops offered. Instead, we quickly stopped at Panera where I got an egg white and cheese mini sandwich on whole wheat + fruit. I would like to imagine that was a little healthier. I’m not trying to sound like a complete fast food Nazi and everyone has their own opinion about what moderation with fast food means. For me, I choose veggie subs over burgers and home cooked meals over stopping at the drive thru. That’s just me.

3. RECIPE!!   When I started thinking about dinner for Sunday evening, I knew I wanted to make something that was going to warm us up on a chilly winter night and be super healthy after a week of eating lots of sugary treats. This black bean chili with butternut squash and Swiss chard recipe was found on Angela’s site: Eat, Spin, Run, Repeat! She was sharing the benefits of Swiss chard and provided lots of recipes for how to use it!!

This chili is such a powerful combination of nutrients!! Loads of fiber, vitamin A, C, and B6, folate, and FLAVOR! If you are still a bean skeptic, just trust me. You will like this one. Brandon even commented on how years ago he would have never thought to eat a meal with beans, swiss chard, and squash! I know he likes a meal when he asks to have it for leftovers at work the next day. He loved it and I think you will too! Bon Appétit!

Black Bean Chili with Butternut Squash and Swiss Chard

Shared by Angela at Eat, Spin, Run, Repeat

Makes ~8-10 servings

Bon Appetit March 2006

• 2 T olive oil
• 2 1/2 cups chopped onion
• 3 garlic cloves (I used about 5)
• 2 1/2 cups 1/4″ cubed butternut squash
• 2 T chili powder
• 2 tsp cumin
• 3 (15 oz) can black beans, rinsed and drained
• 2 1/2 cups vegetable broth
• 1 (14 1/2 oz) can diced tomatoes
• 3 cups coarsely chopped Swiss chard

Directions:

1. In a large skillet, heat olive oil over medium and add chopped garlic and onion. Saute until tender (~7-9 minutes). Add squash and cook another 2 minutes. Add the rest of the ingredient (minus the swiss chard). Bring skillet to a boil.
2. If using a crock pot, pour skillet contents in to crock pot and heat on high for ~2- 2 1/2 hours; stirring occasionally and adding salt and pepper to taste.
3. Just before serving (once squash is tender), add chopped chard, and heat another 10 minutes. Season with salt and pepper as your taste buds see fit!
4. If not using a crock pot: after you added all the ingredients to the skillet and brought them to a boil, reduce heat and simmer ~15 minutes uncovered. Stir in chard and simmer another 4-5 minutes until tender.

Nutritional Profile (based on 8 servings): 280 calories, 4.6 g fat (0.7 g sat), 48.3 g carbohydrate, 16.4 g Fiber, 14.5 g protein, 2.6 g sugar, 0 mg cholesterol, 518 mg sodium (varies depending on salting and if your beans were salted), 1202 mg potassium (cancels out that sodium!)

Bonus nutrients: 188% Vitamin A, 18 % Vitamin B6, 29% iron, 13% calcium, 13% zinc, 28% thiamin, 55% folate, 25% copper, 51% Vitamin C

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