Vegetarian chili
Dietitian's tip: Firm tofu stands in for meat and is much lower in fat and cholesterol than is hamburger. It also picks up the chili flavors nicely. Serve this hearty vegetarian chili with corn bread and sliced pears sprinkled with cinnamon and nutmeg.
SERVES 4
Ingredients
1/2 teaspoon extra-virgin olive oil
1 small yellow onion, chopped
12 ounces extra-firm tofu, cut into small pieces
2 cans (14 ounces each) diced tomatoes with no added salt
1 can (14 ounces) chili beans, rinsed and drained
1 can (14 ounces) black beans, rinsed and drained
3 tablespoons chili powder
1 tablespoon oregano
1 tablespoon chopped fresh cilantro (fresh coriander)
Directions
In a soup pot, heat the olive oil over medium heat. Add the onions and saute until soft and translucent, about 6 minutes. Add the tofu, tomatoes, beans, chili powder and oregano. Bring to a boil. Reduce heat and summer for at least 30 minutes.
Remove from the heat and stir in cilantro. Ladle into individual bowls and serve immediately.
Nutritional Analysis(per serving)Calories 305 Cholesterol 0 mg
Protein 18 g Sodium 450 mg
Carbohydrate 49 g Fiber 15 g
Total fat 5 g Potassium 607 mg
Saturated fat 1 g Calcium 227 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Nuts, seeds and dry beans 3
http://www.mayoclinic.com/health/veg...-chili/NU00453 
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