Dietitian’s tip:
Haven’t tried soy? This recipe is a good start.
Number of servings
Serves 6
- Weight management
- Plant-based
- Meatless
- Diabetes meal plan
- High-fiber
Ingredients
- 2 cups ground soy crumbles
- 2 cups frozen corn
- 2 teaspoons chili powder
- 1 can (15 1/2 ounces) no-salt-added kidney beans, drained and rinsed
- 2 cans (8 ounces each) no-salt-added tomato sauce
- 1/4 cup water
- 1 cup slightly broken baked tortilla chips (about 1 ounce)
- 3/4 cup reduced-fat shredded cheddar cheese
Directions
In a 10-inch skillet over medium-high heat, place meatless ground crumbles, corn, chili powder, kidney beans, tomato sauce and water.
Simmer for 10 minutes, stirring occasionally.
Sprinkle with tortilla chips and cheese. Cover and let set for about 5 minutes until the cheese is melted.
Nutritional analysis per serving
Serving size: About 3/4 cup
- Calories 275
- Total carbohydrate 38 g
- Total sugars 6 g
- Added sugars 0 g
- Dietary fiber 13 g
- Protein 22 g
- Total fat 4.5 g
- Saturated fat 2 g
- Trans fat trace
- Monounsaturated fat 0.5 g
- Polyunsaturated fat 0.75 g
- Cholesterol 10 mg
- Sodium 506 mg
- Potassium 952 mg
- Calcium 199 mg
- Magnesium 38 mg
- Vitamin D 0
- Iron 3.5 mg