• Skillet Chili with Spaghetti Squash

    Posted on April 6, 2014 by Whitney Fretham in diet, food, healthy, healthy eating, kitchen, lunch, nutrition, recipe.

     

    IMG_3773I am a big fan of meals that work together lots of my favorite vegetables and spices into one skillet, and provide for delicious “planned over” meals for lunches later! In my coaching clients, we work through many quick and easy meal ideas that build on this concept of combining existing fresh vegetables you enjoy with new flavors, and using previously prepared staple ingredients to make the process fast and simple!

    Tonight’s meal was not quite as fast as many others I make on a weeknight, simply for the fact that I had to cook the large squash first, which made it a perfect Sunday dinner when I’m busy preparing other things around my home. Roast the squash in advance to make this a super fast weeknight meal!

    Skillet Chili with Spaghetti Squash
    Serves 6
    A delicious alternative to your basic chili recipe, served over spaghetti squash.
    Write a review
    Print
    Prep Time
    1 hr
    Cook Time
    30 min
    Total Time
    1 hr 30 min
    Prep Time
    1 hr
    Cook Time
    30 min
    Total Time
    1 hr 30 min
    141 calories
    29 g
    0 g
    1 g
    7 g
    0 g
    280 g
    161 g
    7 g
    0 g
    0 g
    Nutrition Facts
    Serving Size
    280g
    Servings
    6
    Amount Per Serving
    Calories 141
    Calories from Fat 10
    % Daily Value *
    Total Fat 1g
    2%
    Saturated Fat 0g
    1%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 0g
    Cholesterol 0mg
    0%
    Sodium 161mg
    7%
    Total Carbohydrates 29g
    10%
    Dietary Fiber 6g
    24%
    Sugars 7g
    Protein 7g
    Vitamin A
    30%
    Vitamin C
    66%
    Calcium
    6%
    Iron
    10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Prepare ahead
    1. 1 spaghetti squash
    For the skillet
    1. 1 medium onion, chopped
    2. 1 green pepper, chopped
    3. 2 cloves garlic, minced
    4. 1 russet potato, peeled and cubed into small pieces
    5. 28 oz. diced tomatoes (large can, with juice)
    6. 1 cup corn, thawed
    7. 1 can (or 1.5-2 cups) beans (rinsed & drained), any kind will do
    8. 1-2 T. chili powder
    9. 1 tsp. oregano
    10. pinch of red pepper flakes
    11. 1 tsp. cumin
    12. ketchup, to taste
    13. salt & pepper to taste
    14. fresh cilantro, for garnish
    For the squash
    1. Preheat oven to 375. Cut squash in half, scoop out seeds, and place cut-side down on a large baking sheet with a little water. Cook for one hour, or until squash is tender enough to shred. Let squash cool and shred flesh with a fork into a large bowl. Set aside. (You will likely have leftover squash.)
    For the skillet
    1. Add a splash of water or broth to a hot skillet, and then add the onion and peppers. Cook a few minutes, and add minced garlic. Season with pepper flakes, salt, and oregano. Cook a few more minutes until translucent, then add finely chopped potato, and the undrained can of tomatoes. Season with chili powder and cumin. Cover skillet and cook until potatoes are nearly cooked through (fork tender – 20 minutes or so). Add the beans and corn, and squeeze ketchup into skillet, to taste (this give a slightly sweet tomato flavor). Adjust salt and pepper, and let simmer until potatoes are completely cooked.
    2. Serve skillet chili over warm spaghetti squash, and top with fresh cilantro. Other optional garnish: sour cream (nondairy, if vegan), avocado, and green onions. Delicious served with corn bread!
    Notes
    1. You can use any additional veggies you have on hand, substitute vegetables, or omit as needed. These are simply the vegetables I had on hand tonight – but will make this type of meal with whatever I have that sounds good! Seasonings are approximations – please season to taste and preferences.
    beta
    calories
    141
    fat
    1g
    protein
    7g
    carbs
    29g
    more
    She Lives Fit Health Coaching http://shelivesfit.com/
    Let me know if you try this “template” for a dinner – and how it turns out! Be creative – mix it up, and try new vegetables and combinations weekly. 

     

Share your thoughts! I'd love to hear from you.

%d bloggers like this: