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Pumpkin Chicken Chili – A Hearty Puree with Warming Spices Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

When the weather turns chilly and you crave something warm and hearty, there’s nothing quite like a comforting bowl of chili.

Today, we’re excited to share a delicious twist on the classic recipe: Pumpkin Chicken Chili! This delightful dish features ground chicken, creamy pumpkin puree, and a blend of warming spices that’ll make your taste buds dance.

Not only does it satisfy your cravings, but it’s also a fantastic option for those looking to lose weight. So, let’s dive into this flavorful and nutritious recipe!

Why Pumpkin in Your Chili?

Pumpkin isn’t just for pies and lattes; it’s a nutritional powerhouse that can transform your chili into a superfood delight.

One cup of canned pumpkin puree contains about 80 calories, 3 grams of protein, and a whopping 7 grams of fiber. Fiber is essential for digestion and can help you feel fuller longer, which is crucial for weight management.

In fact, studies have shown that increasing fiber intake can lead to a reduction in overall calorie consumption.

The Benefits of Ground Chicken

Using ground chicken in your chili not only lowers the calorie count but also packs a protein punch. A 3-ounce serving of ground chicken typically contains around 22 grams of protein and just 10 grams of fat, making it a leaner alternative to beef.

Protein is essential for muscle repair and growth, and it helps keep you satiated, reducing the temptation to snack between meals.

Ingredients You’ll Need

To make Pumpkin Chicken Chili, gather the following ingredients:

For the Chili:

  • 1 lb (450g) ground chicken
  • 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes (fire-roasted for extra flavor, if desired)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper (any color), diced
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cinnamon
  • Salt and pepper, to taste
  • 2 cups chicken broth (low-sodium)
  • Olive oil for cooking
  • Optional toppings: Greek yogurt, cilantro, avocado, or shredded cheese

Step-by-Step Instructions

Step 1: Sauté the Vegetables

  • Heat the Oil: In a large pot or Dutch oven, heat a drizzle of olive oil over medium heat.
  • Cook the Onions and Garlic: Add the diced onion and sauté for about 5 minutes until it’s translucent. Then, add the minced garlic and cook for another minute until fragrant.
  • Add the Bell Pepper: Toss in the diced bell pepper and cook for an additional 3-4 minutes, until it softens.

Step 2: Brown the Chicken

Add the Ground Chicken: Increase the heat to medium-high and add the ground chicken to the pot. Season with salt and pepper. Cook, breaking it apart with a spoon, until it’s browned and cooked through, about 5-7 minutes.

Step 3: Incorporate the Pumpkin and Spices

  • Stir in the Spices: Once the chicken is cooked, stir in the chili powder, cumin, smoked paprika, and cinnamon. Cook for about 1 minute to toast the spices and enhance their flavors.
  • Add the Pumpkin and Tomatoes: Mix in the pumpkin puree and diced tomatoes, stirring until everything is well combined.

Step 4: Add the Broth and Beans

  • Pour in the Chicken Broth: Add the chicken broth to the pot, stirring to incorporate all the ingredients.
  • Add the Black Beans: Finally, stir in the black beans.

Step 5: Simmer the Chili

  • Bring to a Boil: Increase the heat to high and bring the chili to a boil.
  • Reduce and Simmer: Once boiling, reduce the heat to low and let it simmer for about 20-30 minutes, stirring occasionally. This allows the flavors to meld beautifully.

Step 6: Serve and Enjoy!

  • Taste and Adjust: Before serving, taste the chili and adjust the seasoning as needed. If you like it spicier, feel free to add some cayenne pepper or hot sauce!
  • Garnish: Serve the chili hot, garnished with your favorite toppings such as a dollop of Greek yogurt, fresh cilantro, sliced avocado, or a sprinkle of shredded cheese.

Nutritional Benefits of Pumpkin Chicken Chili

This Pumpkin Chicken Chili is not just a delicious meal; it also offers numerous health benefits:

  • Low-Calorie Comfort Food: With approximately 300-350 calories per serving, this chili provides a hearty meal that won’t derail your weight loss efforts.
  • High in Fiber: The combination of pumpkin and black beans adds significant fiber, promoting digestive health and keeping you feeling full.
  • Rich in Vitamins and Minerals: Pumpkin is rich in vitamin A, which supports eye health, and the beans add iron and magnesium, crucial for energy production and muscle function.

A Closer Look at the Numbers

According to a study published in the American Journal of Clinical Nutrition, meals high in protein and fiber can lead to greater feelings of fullness and reduced calorie intake later in the day.

This makes our pumpkin chicken chili a great option for those looking to manage their weight effectively.

Pairing Suggestions

To make your meal even more satisfying, consider these side dishes:

  • Whole Grain Bread: A slice of whole grain bread can complement the chili perfectly, adding texture and heartiness.
  • Side Salad: A fresh salad with mixed greens, cherry tomatoes, and a light vinaigrette can provide a refreshing contrast.
  • Cornbread: If you want something a bit indulgent, serve your chili with a small piece of homemade cornbread for a classic pairing.

Storing Leftovers

If you have any leftovers (which is likely, since this recipe makes a hearty batch), you’re in luck! Store the chili in an airtight container in the refrigerator for up to five days.

It also freezes beautifully, so feel free to portion it out and save some for future meals. Simply thaw in the fridge overnight before reheating.

Tips for Success

  • Use Fresh Ingredients: Fresh vegetables and spices can significantly enhance the flavor of your chili. If you have access to fresh herbs, consider adding them at the end for a burst of freshness.
  • Customize Your Heat: Adjust the spice level to your preference. If you love heat, add jalapeños or a spicy chili powder.
  • Experiment with Add-Ins: Feel free to throw in other vegetables like zucchini, corn, or spinach to increase the nutritional content and color of your chili.

Final Thoughts

Cooking can be a delightful adventure, especially when you whip up a dish as comforting and nourishing as Pumpkin Chicken Chili. It’s a recipe that not only warms your soul but also supports your health and weight loss goals.

With its rich flavors and hearty ingredients, this chili is bound to become a favorite in your household.

So, the next time you’re in the mood for something filling and nutritious, give this recipe a try. You’ll enjoy every hearty spoonful while knowing you’re making a positive choice for your body. Happy cooking!