Chili Mac

[Guest guest]

* Exported from MasterCook *

 

Chili Mac

 

Recipe By : www.healthyeatingseries.com/recipes.html 3/02

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Pasta, Couscous, Etc. Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

8 ounces pasta spirals or macaroni

1 onion -- chopped

2 garlic cloves -- minced, up to 3

1 small bell pepper -- diced

3/4 cup textured vegetable protein

15 ounces canned crushed tomatoes

15 ounces canned kidney beans -- including liquid

15 ounces canned corn -- including liquid

1 tablespoon chili powder

1/2 teaspoon cumin

 

Makes 6 servings

 

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

 

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

under hot water, then set it aside.

 

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.

 

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. Add the

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

dish is desired.

 

Tips:

 

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. Pinto beans or black beans may be substituted for the kidney

beans. 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.

 

Per serving: 275 calories; 14 g protein; 52 g carbohydrate; 1g fat; 594 mg

sodium; 0 mg cholesterol

 

PCRM's Healthy Eating for Life series is chock-full of scientific studies,

health care advice, and nutritional information, but it's the recipe

section of each book that tells the real story. When you see how easy-and

delicious-a healthy diet can be, you'll be hooked for life. With the help

and guidance of Jennifer Raymond, a renowned vegan chef, you'll be at home

in the kitchen in no time.

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