Varying your protein sources is as important as consuming a wide variety of fruits, vegetables, and whole grains. Legumes (such as beans and peas) and soy products offer a generous amount of protein for fewer calories. In addition, these foods also contain fiber and phytonutrients which are not found in animal products. Give it a try and go meatless with this vegetarian chili recipe.
Using a large pan, sauté ½ yellow onion (finely chopped) in 1 tablespoon of olive oil. Add 1 jalapeño pepper (diced), ½ red bell pepper (diced) and ½ cup of corn[1]. Cook for a couple of minutes, and then add ½ pack of meatless ground beef. Add ½ cup of canned tomatoes[2], 1 can of pinto beans, rinsed (or any other variety of your choice), and 1 cup of water[3]. Cover the pan and let it cook on low heat for 30 minutes. Add salt and pepper to taste. Before serving, sprinkle chopped cilantro leaves, red onions and/or black olives. You may also add 1 tablespoon of fat-free sour cream, if you’d like. This recipe yields four cups.
| Meatless ground beef is a soy-based product that resembles ground beef in texture and appearance. It comes fully cooked, which reduces the prep time. In addition, this is a versatile product that you can add to just about any recipe such as tacos and meatloaves. I use “Trader Joe’s Beefless Ground Beef,” which provides 10 grams of protein per serving with only 60 calories (a bargain when compared to 90% lean ground beef – 14 grams of protein with 118 calories for the same serving size). |