Healthy Chili over Couscous

Chili is a flexible dish with many permutations. Cayenne-Sprinkled Israeli Chili over Couscous is a healthy rethinking of the classic entree that could easily become a staple for your family. Created by Plainview Hospital’s Chef Xavier Haynes and Chef Otis Branch with Victoria Ott, RD, it debuted at North Shore-LIJ’s 2014 Ultimate Chef Challenge.

Serving Size: ½ cup cooked couscous & ½ cup chili

Servings: 4

Preparation time: 10 minutes

Cooking time: 35 minutes

Per Serving: 379 Calories, 9 grams of fat, and 363 mg of sodium.

Ingredients

14 oz Tofu

2 cups Grape tomatoes

¾ cup Couscous, dry

½ cup Red onion, diced

½ cup Ketchup

½ oz Pineapple, diced for garnish

3 cloves Garlic, diced

1 each Carrot, peeled

4 Tbsp Chili powder

1 Tbsp Cilantro (for garnish)

1 Tbsp Sour cream, light

2 tsp Lime juice

2 tsp Canola oil

1 tsp Dijon mustard

Directions: Tofu

  1. Dice ½ onion and 3 cloves of garlic.
  2. Slice tomatoes into quarter-inch pieces.
  3. Pat tofu dry with paper towel to remove the excess water.
  4. Crumble tofu into a bowl and combine with chili powder.
  5. Heat large skillet over high heat. Add 1 tsp canola oil to the pan when hot.
  6. Sauté tofu in pan and cover, stirring occasionally.
  7. Mix ketchup and mustard together and then add into tofu mixture and stir
  8. Add tomatoes and 1 cup of water to tofu mixture. Place lid on top and let simmer, stirring occasionally.
  9. In a separate pot, bring 4 cups of water to a boil.
  10. Dice carrot and place in boiling water. Cover and cook until tender.
  11. Drain carrots and mix into tofu mixture. Cover, and continue to cook.
  12. Total cook time for tofu mixture is approximately 30 minutes.

Directions: Couscous

  1. Bring water to a boil in a medium saucepan.
  2. Place couscous and 1 tsp of canola oil into boiling water. Stir occasionally until tender.
  3. Strain couscous and set aside.
  4. Directions: Topping
  5. Chop cilantro.
  6. Mix together cilantro, lime juice, and sour cream.

Serving Instructions

Place ½ cup couscous, followed by a ½ cup tofu mixture into a bowl or onto a plate. Top with ¼ Tbsp of topping and garnish with diced pineapple and cilantro as desired.

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