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HeartSmart Tofu Chili


Thursday, January 01, 2004
4 servings
1 Cup Firm Tofu
1 1/2 tsp ground cumin, divided
1 1/2 Tbs low-sodium Soy Sauce
2 tsp vegetable oil
1 1/2 Cups Chopped Onion
1/2 tsp ground coriander
1/2 tsp dried oregano
1 1/2 Tbs tomato paste
1 1/2 Tbs chili powder
1/2 tsp black pepper
1/4 tsp salt
2 garlic cloves, minced
1 1/2 Cups water
1 can (15 oz) pinto beans, drained
1 can (15 oz) red kidney beans, drained
1 can no-salt added diced tomatoes, undrained
Garnish: low-fat sour cream and cilantro
Heat a large pot over medium-high heat. Add tofu and 3/4 tsp cumin; saute 3 minutes. Stir in soy sauce and cook until liquid evaporates. Remove tofu mixture from pan - set aside. Heat oil in pan; add 3/4 tsp cumin, chopped onion, coriander, and oregano; saute 34 minutes. Add tofu mixture, tomato paste, chili powder, salt, pepper, and garlic - stir well. Add water, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Spoon chili into bowls; top each serving with sour cream and fresh cilantro. Yield: 4 servings (serving sized cups chili)
Nutrition Facts:
Calories: 256, Fat: 5.4 g, Protein: 12.2, Fiber: 9.6 g
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