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Quick Soy Chili
A healthy alternative to the beef classic.
(serves 6)
Ingredients:
- 1 medium onion, chopped
- 1 carrot, peeled and diced
- 2 stalks celery, chopped
- 1 4-ounce can diced mild green chili
- 2 14 1/2-ounce cans stewed tomatoes (1 can whirled smooth in blender)
- 2 packages soy ground meat substitute, about 12 ounces each
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano leaves
- 2 tablespoons ground chili powder
- 1 teaspoon salt
- 1/4 teaspoon liquid hot pepper sauce
- fresh cilantro leaves
Ingredients for meatballs:
- 1 pound ground turkey breast
- 2 egg whites
- 6 tablespoons dried bread crumbs
- 1 teaspoon coriander
- 1 teaspoon salt
- 1/3 cup onion, minced
Directions:
Spray a medium-sized stockpot with pan spray, and place over medium-high heat.
Add the onion, carrot and celery, and saute for about 5 minutes until vegetables
begin to soften. Add the can of stewed tomatoes, the can of tomatoes that has
been whirled smooth in the blender, the soy meat substitute and the seasonings.
Stir well. Cover and lower the heat to medium-low and allow the chili to simmer
for 15 or 20 minutes until the flavors are blended. Garnish with fresh cilantro, if desired.
Serving suggestions:
Cover each plate with spinach leaves and place meatballs on top. Spoon curry sauce
over meatballs and serve plain, nonfat yogurt as a garnish.
Nutrition Analysis per Serving:
- Calories: 180
- Protein: 22 grams
- Fat: 2 grams
- Carbohydrates: 22 grams
Bon Appetite!
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