Chicken-and-White Bean Chili with Pumpkin

Gluten Free
Dairy Free
Health score
15%
Chicken-and-White Bean Chili with Pumpkin
57 min.
25
125kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled
  • 15.5 ounce .5 can cannellini beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.1 teaspoon cayenne pepper 
  • 28 ounce chicken broth canned
  • tablespoons chili powder 
  • 25 servings garnishes: cream fresh sour sliced chopped
  •  garlic cloves minced
  • tablespoon ground cumin 
  •  jalapeño minced seeded
  • tablespoons juice of lime fresh
  • tablespoon olive oil 
  •  onion chopped
  • 0.5 teaspoon oregano dried
  •  bell pepper red chopped
  • 0.8 teaspoon salt 
  • pound chicken breasts boneless skinless cubed
  • tablespoons tomato paste 

Equipment

  • bowl
  • pot

Directions

  1. Stir together first 5 ingredients in a small bowl.
  2. Combine chicken and 1 tablespoon spice mixture in a medium bowl, and toss to coat. Set aside remaining spice mixture.
  3. Heat olive oil in a large soup pot over medium heat; add chicken and cook, stirring often, 5 minutes or until no longer pink.
  4. Transfer to a plate.
  5. Add onion, bell pepper, and jalapeo to soup pot; cook over medium heat, stirring often, 5 minutes or until vegetables are softened. Stir in garlic and reserved spice mixture; cook, stirring constantly, 1 minute.
  6. Add pumpkin and next 5 ingredients to soup pot. Bring soup to a boil, reduce heat, and simmer, covered, 25 minutes or until pumpkin is tender. Return chicken to pot; simmer 2 minutes or until heated through.
  7. Remove from heat, and stir in lime juice.
  8. Garnish, if desired. Will keep, covered in refrigerator, up to 3 days.

Nutrition Facts

Calories125kcal
Protein44.2%
Fat27.83%
Carbs27.97%

Properties

Glycemic Index
13.64
Glycemic Load
1.5
Inflammation Score
-9
Nutrition Score
9.7756522362647%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.11mg
Luteolin
0.04mg
Isorhamnetin
0.22mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1mg

Nutrients percent of daily need

Calories:125.02kcal
6.25%
Fat:3.89g
5.99%
Saturated Fat:0.95g
5.91%
Carbohydrates:8.81g
2.94%
Net Carbohydrates:6.79g
2.47%
Sugar:1.79g
1.99%
Cholesterol:27.49mg
9.16%
Sodium:288.64mg
12.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.83%
Vitamin A:2262.64IU
45.25%
Selenium:12.39µg
17.7%
Vitamin B3:3.27mg
16.34%
Vitamin C:13.11mg
15.9%
Vitamin B6:0.3mg
15.15%
Phosphorus:121.02mg
12.1%
Potassium:354.31mg
10.12%
Manganese:0.2mg
10.06%
Iron:1.7mg
9.47%
Zinc:1.24mg
8.26%
Vitamin E:1.22mg
8.15%
Magnesium:32.52mg
8.13%
Fiber:2.02g
8.08%
Copper:0.12mg
6.08%
Vitamin B12:0.35µg
5.9%
Folate:23.29µg
5.82%
Vitamin B2:0.08mg
4.92%
Vitamin B1:0.07mg
4.49%
Vitamin B5:0.44mg
4.38%
Vitamin K:4.47µg
4.26%
Calcium:39.52mg
3.95%
Source:My Recipes