Lowfat--Tofu Chili

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* Exported from MasterCook *

 

Tofu Chili

 

Recipe By : Weight Watchers Magazine, Jan/Feb 1998

Serving Size : 6 Preparation Time :0:00

Categories : Beans Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons olive oil

3 cups chopped onion

2 3/4 cups chopped green bell pepper

3/4 cup chopped carrots

12 garlic cloves -- minced

2 tablespoons chili powder

1 cup dry red wine

32 ounces kidney beans, canned -- undrained

28 ounces Italian style tomatoes with basil -- undrained & chopped

2 packages extra-firm tofu -- drained

--cut into 1 inch cubes

--12.3 ounces per package

1/2 cup chopped fresh cilantro

1/2 teaspoon salt

 

1. Heat oil in a Dutch oven over medium heat. Add onion and next 3 ingredients;

saute 5 minutes. Add chili powder; cook 1 minute, stirring constantly. Add

wine, beans, and tomatoes; bring to a boil. Reduce heat, and simmer, uncovered,

1 hour. Add tofu; simmer 30 minutes, stirring occasionally. Remove from heat;

stir in chopped cilantro and salt.

 

Yield: 6 servings (serving size; 2 cups).

 

Points: 4; Exchanges: 1 1/2 medium fat meat, 2 1/2 starch, 1 vegetable.

 

Per serving: CAL 338 (21 % from fat); PRO 19.9 g; FAT 8 g (SAT 0.8 g); CARB 47.5

g; FIB 15.6 g; CHOL 0 mg; IRON 5.3 mg; SOD 1017 mg; CALC 121 mg.

 

 

 

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NOTES : This spicy chili supplies more than 50 milligrams of isoflavones in one

bowl -- that's more than the daily recommendation.