PUMPKIN PATCH CHILI

BUDGET- FRIENDLY: For Halloween, prepare economical pumpkin patch chili for your little pirates and princesses. Alongside, serve a red- tip- lettuce salad and cornbread. For dessert, ghosts in the graveyard cupcakes ( see recipe, Page 1) are scary.

Ingredients

1 tablespoon canola oil 1 cup chopped onion 1/ 2 small green bell pepper, chopped 1 small red bell pepper, chopped 1 clove garlic, minced 1 pound ground turkey breast 1 ( 14 1/ 2- ounce) can no- salt- added diced tomatoes with juice 1 ( 15- ounce) can pumpkin puree 1 1/ 2 tablespoons chili powder 1/ 2 teaspoon black pepper Dash coarse salt 1 ( 14- ounce) can unsalted chicken broth ( see note) 1/ 2 cup shredded 50 percent light cheddar cheese 1/ 2 cup reduced- fat sour cream

Servings: makes about 8 cups Preparation time: 15 minutes Cooking time: about 35 minutes

Heat canola oil in a large nonstick skillet on medium. Add onion, both bell peppers and garlic, and cook 10 minutes or until softened. Stir in turkey and cook 5 minutes or until no longer pink; drain. Mix in tomatoes with juice, pumpkin puree, chili powder, black pepper, salt and broth. Reduce heat to low; cover and simmer 20 minutes. Ladle into bowls and garnish with cheese and sour cream.

Note: Chili will be thick; add additional chicken broth or water to thin as desired.

Per serving: 172 calories, 18 grams protein, 6 grams fat ( 30 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 50 milligrams cholesterol, 251 milligrams sodium, 4 grams fiber.

Carb count: 1.