healthy chili
| Measure | Ingredient |
|---|---|
| 2 cups | Firm tofu; crumbled |
| 1 | Clove garlic; minced |
| 1 tablespoon | Chili powder |
| 2 tablespoons | Worcestershire sauce |
| 1 cup | Onion; chopped |
| 1 large | Green pepper; chopped |
| 1 | Carrot; thinly sliced |
| 2 tablespoons | Vegetable oil; soy |
| 1 cup | Tomatoes; chopped |
| 16 ounces | Tomato sauce; canned |
| 15 ounces | Canned dark red kidney beans |
| ½ teaspoon | Dried basil; crushed |
| 1 teaspoon | Cumin |
| 1 teaspoon | Cayenne pepper |
| 6 ounces | Tomato paste; canned (optl) |
| Salt; to taste | |
| 4 cups | Cooked brown rice |
| Minced onion | |
| Cheddar cheese; grated | |
| Avocado |
OPTIONAL GARNISHES
In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside.
In a large skillet, saute onion, green pepper and carrot in soyoil until onion becomes transparent. Add tofu mixture; cook and stir 3 minutes over medium heat.
Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste.
Serve on brown rice. Garnish with minced raw onion, grated cheddar cheese and avocado, as desired.
Nutritional information per 1-cup serving: 320 calories, 0 cholesterol, 10½ grams fat, 17 grams protein, 597 milligrams sodium, 43⅘ grams carbohydrate
Sources: and the U.S. Soyfoods Directory Web site Posted to Digest eat-lf.v097.n184 by KitPATh <phannema@...> on Jul 21, 1997
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