Chili doesn't have to be loaded with calories and fat, and squash adds substance to this cold-weather staple. Instead of gorging on ground beef, opt for a lean meat like ground chicken or turkey, or go vegetarian. Start with a base of stewed tomatoes and tomato sauce. Next, toss in nutrient-rich veggies like squash, carrots, spinach, and zucchini. For more protein and fiber, add legumes like kidney or navy beans. Simmer with seasonings like a bay leaf, chili powder, and black pepper.