Vegetarian Chili
To add the texture of meat to this meatless chili, we use tofu that was previously frozen. Freezing tofu alters its texture and makes it chewy like meat. Serve this chili with assorted low-fat toppings, such as chopped scallions, reduced-fat sour cream, shredded reduced-fat Cheddar cheese and sliced jalapeno peppers. If you like, you can serve the chili over rice.
Per serving:
Calories: 345
Fat: 10.2 g. (25% of calories)
Saturated fat: 1.3 g.
Cholesterol: 0 mg.
Sodium: 278 mg.
1 tbsp olive oil
1 large onion, diced
1 large stalk celery, chopped
1 sweet red pepper, chopped
1 lb firm tofu, frozen, thawed and crumbled
5 cloves garlic, minced
1 tbsp chili powder
2 cans (15 oz each) no-salt-added kidney beans, rinsed and drained
1 can (28 oz) no-salt-added tomatoes (with juice), cut up
1 can (4 oz) diced green chili peppers, drained
1/8 tsp salt (optional)
1/4 cup chopped fresh parsley
Warm the oil in a large skillet over medium heat. Add the onions, celery and red peppers.
Cook, stirring, for 3 minutes. Add the tofu, garlic and chili powder. Cook, stirring, for 5 minutes.
Add the beans, tomatoes (with juice), chili peppers and salt (if using). Cover and simmer for 15 minutes. Stir in the parsley.
Think ahead: Freeze the tofu overnight for use the next day. First drain it, then cut the large block into thick slices. Place in a single layer on a small tray lined with wax paper. Cover with plastic wrap. Remove from the freezer in the morning and let thaw until ready to use. Crumble before using.