chili mac (TVP)

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* Exported from MasterCook *

 

Chili Mac (TVP)

 

Recipe By :Jennifer Raymond

Serving Size : 6 Preparation Time :0:00

Categories : Pasta

 

Amount Measure Ingredient -- Preparation Method

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

8 ounces pasta spirals or macaroni

1 onion -- chopped

2 garlic cloves -- minced (2 to 3)

1 small bell pepper -- diced

3/4 cup textured vegetable protein

15 ounces crushed tomatoes

15 ounces kidney beans -- including liquid

15 ounces corn -- including liquid

1 tablespoon chili powder

1/2 teaspoon cumin

 

1. Cook the pasta in boiling water until it is tender. Drain and rinse it under

hot water, then set it aside.

 

2. Heat 1/2 cup of water in a large pot then add the chopped onion and garlic.

Cook until the onion is soft, about 3 minutes.

 

3. Add the bell pepper, textured vegetable protein, crushed tomatoes, kidney

beans, corn, spices, and an additional 1/2 cup of water. Stir to mix, then

simmer over medium heat, stirring occasionally, for 20 minutes.

 

4. Add the cooked pasta and check the seasonings. Add more chili powder if a

spicier dish is desired.

 

TIP - Textured vegetable protein is made from soybeans and is low in fat and

high in protein. Look for it in natural food stores and some supermarkets.

 

TIP - Pinto beans or black beans may be substituted for the for the kidney

beans.

 

TIP - Substituting fresh sweet corn cut off the cob for the canned corn takes a

little more time but adds a deliciously sweet flavor to this meal.

 

Nutrition info per serving:

275 calories

14 g protein

52 g carbohydrate

1 g fat

594 mg sodium

0 mg cholesterol

Servings: 6

No Added Fat

Contributed by J. Raymond

 

 

Source:

" http://www.newcenturynutrition.com/public_html/nutrition/recipes/main_dishes/ch\

ili_mac.shtml "

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Per Serving (excluding unknown items): 527 Calories; 2g Fat (3.6% calories from

fat); 43g Protein; 91g Carbohydrate; 27g Dietary Fiber; 0mg Cholesterol; 134mg

Sodium. Exchanges: 5 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0

Fat.

 

NOTES : Kids of all ages love this easy-to-make meal.

 

Nutr. Assoc. : 26044 0 0 0 26389 0 0 0 0 0

 

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=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format