Need a healthy recipe for a meal or snack? Look no further! The Highmark Recipe Box features traditional dishes with a healthy twist.


Fall is in the air, which means everywhere you turn there is a pumpkin-flavored this or that on the shelves. So, we thought we’d get in on the action with a healthy pumpkin dish of our own.

This pumpkin chili recipe makes four servings and is easily prepared on the stovetop. But, if you want to set it and forget it, you can prepare it in the slow cooker instead!

 

Ingredients:

1 medium green pepper, diced

1 can of pumpkin puree (15-ounce)

1 can of tomato soup (12-ounce)

1 can of diced tomatoes (14.5-ounce)

1 tablespoon of pumpkin pie spice

1 tablespoon of chili powder

1 tablespoon of hot sauce

1 medium onion, diced

1 pound ground turkey*

2 cans of dark red kidney beans, drained (15-ounce each)

¼ cup of brown sugar

*If you’d like a vegetarian option, add tofu or an extra can of beans in place of the ground turkey.

 

Stovetop Directions:

  1. In a medium-sized pot, sauté turkey, onion, pepper, chili powder and pumpkin pie spice for 5 minutes, or until turkey is browned.
  2. Add tomato soup, diced tomatoes, chili sauce, pumpkin, kidney beans, hot sauce and brown sugar.
  3. Simmer for 45 minutes to an hour, stirring occasionally.
  4. Serve hot with a dollop of plain nonfat yogurt.

 

Slow Cooker Directions:

  1. In a medium-sized pot, sauté turkey, onion, pepper, chili powder and pumpkin pie spice for 5 minutes, or until turkey is browned.
  2. Place in slow cooker.
  3. Stir in tomato soup, diced tomatoes, chili sauce, pumpkin, kidney beans, hot sauce and brown sugar.
  4. Add lid and simmer on high for 3 – 4 hours, or on low for 6 – 8 hours, stirring occasionally.
  5. Serve hot with a dollop of plain nonfat yogurt.

 

Nutritional Information (per serving):

Calories: 153

Fat: 3.8 g

Saturated Fat: 1.2 g

Sodium: 323 mg

Fiber: 3.3 g

Protein: 13.4 g