Butternut Squash Chili
A crockpot meal! Dump a few things in a pot in the morning… Come home to a fresh meal
Serves: 6
Prep Time: 12 minutes (5 minutes if using canned & frozen ingredients)
Cook Time: 4-8 hours
-
32 oz lean ground beef (93% lean, 7% fat)
4 cups butternut squash, cubed
1 can diced tomatoes
1 can black beans, drained
1 can kidney beans, drained
1 medium onion, chopped
1 medium green bell pepper, diced
1 tbsp chili powder
½ tsp cinnamon
1.5 tsp cumin
1 tsp paprika
3 cloves garlic, minced
1.5 cups vegetable broth
Salt & Pepper to taste
-
Dice and peel the butternut squash if not using frozen, chop the onion and bell pepper, and mince the garlic. (If you want to skip this step, you can purchase all of these items frozen and already chopped. Just measure the proper amount and add it to the crockpot.
In a skillet, brown the ground beef over medium heat until fully cooked. This step adds flavor to the dish, but if you are low on time, you can add the raw beef straight to the crockpot. Just be sure to break up the meat while it is cooking.
Add all ingredients to the pot: Stir in chili powder, cumin, cinnamon, paprika, salt, and black pepper. Cook for another minute to release flavors.
Cook on High for 4-5 hrs, or on low for about 8 hrs
Serve: Enjoy warm, optionally topped with fresh cilantro, lime, avocado, sour cream, or cheese.
-
Calories: 395
Protein: 39 g
Net Carbs: 25 g
Fiber: 11 g
Fat: 12 g
This dish is protein-rich from lean ground beef, providing essential amino acids for muscle maintenance. The butternut squash and beans offer a balance of complex carbohydrates and fiber, supporting sustained energy and digestive health. Most of the fat from this recipe is from the beef, but toppings like cheese, sour cream, and avocado will easily increase the fat content of this meal.
-
Hair: B vitamins from beef and beans support hair growth by improving oxygen delivery to the follicles and aiding in keratin production. Zinc strengthens hair strands and helps reduce breakage, while Vitamin A from butternut squash promotes scalp hydration and sebum production, preventing dryness. Potassium plays a role in maintaining a balanced scalp environment and preventing hair thinning.
Skin: This dish helps improve elasticity, hydration, and skin repair. Vitamin A enhances cell regeneration and keeps the skin smooth, while phosphorus supports collagen production, improving skin structure and resilience. Zinc plays a crucial role in wound healing and reducing inflammation, helping to prevent acne and irritation. The potassium content assists in maintaining skin hydration and reducing puffiness.
Health Benefits: This nutrient-dense meal supports overall health in multiple ways. B vitamins aid in energy production, red blood cell formation, and cognitive function. Phosphorus is essential for strong bones, muscle function, and cellular repair, while zinc strengthens the immune system and promotes metabolic function. Potassium helps regulate blood pressure and muscle contractions, reducing the risk of cramps and fatigue. Additionally, Vitamin A supports vision, immune health, and tissue repair, making this dish a powerhouse of essential nutrients.
Good source of:
Vitamin B12: Supports nerve health, energy production, and red blood cell formation (from beef).
Vitamin B6: Aids in brain function, metabolism, and neurotransmitter production (from beef and beans).
Vitamin B3 (Niacin): Helps convert food into energy and supports skin and nervous system health (from beef and beans).
Vitamin A: Enhances immune function, vision health, and skin regeneration (from butternut squash).
Phosphorus: Strengthens bones and teeth, supports energy metabolism, and helps with muscle function (from beef and beans).
Potassium: Regulates fluid balance, supports muscle contractions, and maintains healthy blood pressure (from butternut squash and beans).
Zinc: Plays a role in immune function, wound healing, and hair growth while supporting metabolic function (from beef and beans).
