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Health & Fitness

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 byPlainview 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

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Preparation time: 10 minutes

Cooking time: 35 minutes

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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.

This post was written by Nancy Copperman, RD, corporate director of public health initiatives in the office of community and public health at the North Shore-LIJ Health System.

For more North Shore-LIJ Health Blog posts, go to http://blog.northshorelij.com/ 

Contents of the health blog are the property of North Shore-LIJ Health System and are provided as a health resource for consumers, health care professionals and members of the media. The medical content on the North Shore-LIJ Health Blog is for informational purposes only and should not be considered a substitute for consultation with your physician regarding diagnosis, treatment or any other form of specific medical advice. These materials may be reprinted for noncommercial personal use only. "North Shore-LIJ Health System," "North Shore-LIJ," "northshorelij.com," "VivoHealth," their related entities and logos are trademarks of the North Shore-LIJ Health System. Copyright © 2011 North Shore-LIJ Health System. All rights reserved.

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