Tempeh Chili
4 ServingsThis is a high-protein chili with the benefits of soy. If you haven't tried tempeh (a fermented cake of soybeans and whole grains) it's a great substitute for ground meat. You can substitute any canned beans for the kidney beans.
Ingredients:
2 tsp quality extra-virgin olive oil
1 onion, chopped
4 cloves garlic, minced
1 8 oz cake of tempeh, crumbled
1 can organic crushed tomatoes
1 can kidney beans, drained and rinsed
1 green pepper, diced
1 red pepper, diced
2 jalapeño peppers, seeded and diced
1/2 cup cilantro (fresh), chopped
1 tbsp cumin, ground
1 tsp salt
1 small can chipotle chili en adobo (optional)
Instructions:
Heat the olive oil in a large saucepan. Add the chopped onion, red and green peppers, jalapeños and the crumbled tempeh and stir fry for five to six minutes. Stir in the cumin and salt. Add the canned tomatoes, kidney beans, chopped cilantro and chipotle pepper (if you're using it). Allow the mixture to simmer for about 40 minutes. Sprinkle with low-fat cheddar cheese if you like.
Nutritional Information:
Per serving:
341 calories
5 g total fat (1 g sat)
2 mg cholesterol
41 g carbohydrate
26 g protein
16 g fiber
460 mg sodium
- Recipe reprinted with permission of DrWeil.com.
Tomorrow's Recipe: Poached Salmon
Including fish in your diet is a healthy choice, particulary the oily, cold-water variety. Of these, my favorite is salmon, which happens to be a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure, and cancer. This recipe is easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health. Enjoy.
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