1. Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add chopped onion and next 5 ingredients (chopped onion through garlic); cook 5 minutes or until tender, stirring frequently. Add the acorn squash, mushrooms, zucchini, and yellow squash; cook 5 minutes or until tender, stirring frequently. Add the chili powder and the next 5 ingredients (chili powder through tomatoes). Partially cover, reduce heat to medium-low, and cook 45 minutes. Add rind, juice, and beans, and cook 15 minutes. Top each serving with Pumpkin-Seed Pesto, and garnish with lime wedges, if desired. Yield: 3 quarts (serving size: 1 1/2 cups chili and 2 tablespoons pesto). PUMPKIN-SEED PESTO 1. Place pumpkin-seed kernels and garlic in a food processor; process 30 seconds or until finely chopped. Add cilantro and parsley. Pulse 5 to 6 times or until coarsely chopped. With processor on, pour broth and oil through food chute, and process for 3 seconds or until blended. Spoon into a small bowl; stir in Parmesan cheese and remaining ingredients. Yield: 1 cup (Serving size: 2 tablespoons.). Calories 72 (78% from fat); FAT 6.2g; PROTEIN 2.6g; FIBER 0.8 g; CHOL 2mg; IRON 1.7 mg; SODIUM 140 mg: CALC 60 mg. CALORIES 308 (22% from far); FAT 7.5g (sat 1.6g, mono 3.6g, poly 1.8g); PROTEIN 13.3g; CARB 53.1g; FIBER 8g; CHOL 16mg; IRON 7mg; SODIUM 526mg; CALC 209mg Recipe by: The Best of Cooking Light: Classics, 1998, page 112 Posted to MasterCook Digest by Kathleen
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|Serving Size: 1 Serving (2354g)|
|Recipe Makes: 1 servings|
|Calories from Fat: 140 (35%)|
|Amt Per Serving||% DV|
|Total Fat 15.5g||21 %|
|Saturated Fat 3.8g||19 %|
|Monounsaturated Fat 7.8g|
|Polyunsanturated Fat 2.6g|
|Cholesterol 11mg||3 %|
|Sodium 371.2mg||13 %|
|Potassium 1769.7mg||47 %|
|Total Carbohydrate 63.2g||19 %|
|Dietary Fiber 15.6g||62 %|
|Sugars, other 47.6g|
|Protein 16g||23 %|
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Calories per serving: 400
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