Quickest Ever Chili

Recipe Information: 

If you only have an hour to make your meal, eat it and clean up afterword, then this is for you. All the ingredients simmer together for a few minutes, and a bowl of hot chili is ready. Tofo (soybean curd) adds protein to the mixture.

Prep Time: 10 minutes
**** Time: 15 minutes

2
stalks celery, thinly sliced
2
1
medium onion, chopped
1
1
green pepper, chopped
1
125mL
chicken broth
1/2 cup
1
can (213 mL/7 1/2oz) tomato sauce
1
10-15mL
chili powder
2-3 tsp
1
can (540mL/10 oz) Romano or pinto beans, drained and rinsed
1
1
block tofu (6 x 6 x4 cm/ 2 1/2 x 2 1/2 x 1 1/2) (140g)
1
Pinch
freshly ground pepper
Pinch

Directions

In a saucepan, combine celery, onion, green pepper, chicken broth, tomato sauce and chili powder. **** over medium heat, stirring occasionally, for 5 minutes. Stir in beans. Press tofu between paper towels to remove some of the moisture. Cut into small cubes, stir into bean mixture. Simmer about 10 minutes. Serve in bowls or deep plates.

Microwave Directions

In 1.5L (6 cup) microwaveable container, combine celery, onion, green pepper, 50mL (1/4 cup) chicken broth, tomato sauce and chili powder. Cover tightly with lid or ******* wrap. Microwave at High (100 percent) for 6 minutes or until onion is translucent. Stir in beans, tifu and pepper. Cover and microwave at High for 5 minutes or until heated through.

Makes: 4 Servings, 750mL (3 cups)
Serving: 200mL (3/4 cup)

  2 Starchy Choice
  1 Protein Choice

Protein: 28g
Carbohydrates: 11g
Fat: 4g
Kilojoules: 810
Calories: 192