Black Bean And Tofu Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Mexican | 1 | Servings | |
INGREDIENTS
| 1 | Block lowfat firm silken | |
| tofu I used Mori Nu Lite | ||
| extra firm | ||
| 1 | 15oz black beans didn't | |
| say whether | ||
| drained/rinsed | ||
| I drained but didn't | ||
| rinse | ||
| 1 | 14.5oz Italian style | |
| stewed tomatoes | ||
| 1 | 4oz sliced mushrooms |
INSTRUCTIONS
I got the recipe from the new McDougall quick and easy cookbook; my modifications/comments are in parentheses: Cube the tofu, and combine everything in a med-sized saucepan. Cook on med-low for 30 min. Serves 2. ~-I think my tofu cubes were about 2cm square, and they seemed a little large . . . next time I'd prob. cut them a little smaller. Also, I have an electric stove with no med-low setting, so I cooked on med. uncovered, and for a little more than 30 min. This recipe seems like it would be very adaptable to whatever you have in the way of veggies . . . next time I might add some cooked potatoes and/or zucchini. Also, you could use any kind of stewed tomatoes (Mexican, cajun, etc.) Posted to fatfree digest V97 #271 by Chris Ingle <cxi3@psu.edu> on Nov 20, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 30504
Calories From Fat: 60
Total Fat: 7.2g
Cholesterol: 0mg
Sodium: 1970.9mg
Potassium: 16570.7mg
Carbohydrates: 1363.2g
Fiber: 4.6g
Sugar: 1350.8g
Protein: 10.5g