If you do not have a pressure cooker, the chili can be brought to a boil, then heat lowered to simmer. Cover and cook 25-30 minutes until collards are tender.
Recipe:
Quick Tofu Chili
Recipe by Your Food Genie, Trulie Ankerberg MS, RD
Serves 4 • 1/4 of recipe
255.61 Calories per serving. • PCF Ratio: 30-35-35
Protein per serving: 21.42 g g • Carbohydrate per serving: 24.90 g g • Fat per serving: 10.86 g g
Ingredients:
1 lb – TOFU, FIRM, frozen, defrosted and shredded
1 cup – ONION, RAW, chopped
1 cup – RED PEPPER, SWEET, RAW, chopped
1 cup – CELERY, RAW
1 cup – CARROT, JUNIOR
3 tbsp – TOMATO PASTE, CANNED, NO SALT, can
1 cup – VEGETABLE BROTH, NONFAT, Organic
3 cups – WATER, MUNICIPAL
1 tbsp – CHILI POWDER
1/4 tsp – CINNAMON, GROUND
1/2 tsp – CORIANDER SEED, toasted and ground
1 tsp – PEPPER, BLACK, GROUND
1/8 tsp – PEPPER, RED OR CAYENNE
2 tbsp – BALSAMIC VINEGAR
6 cups – COLLARDS or Kale, RAW, chopped
1 tsp – HOT PEPPER SAUCE, ORIGINAL
1 tbsp – SEASONING BLEND, MRS. DASH, all flavors
Recipe Directions:
Combine all ingredients in pressure cooker. Bring to high pressure, lower heat to maintain pressure and cook for 5 minutes. Release pressure by running cold water over lid. Serve.
Nutrient Analysis:
| Calories: | 255.61 kcal | Protein: | 21.42 g g | Carbs: | 24.90 g g | Total Fat: | 10.86 g g |
| Sat Fat: | 1.60 g g | Cholesterol: | 0.00 mg mg | Sodium: | 215.88 mg mg | Fiber: | 8.72 g g |
Copyright © 2010, by Your Food Genie. All rights Reserved.
