Monday, July 16, 2007

The First Recipe for Critique

Thank you for taking a look at this recipe. It is a strong favorite of ours and good one to begin this critique process with.

Please get back to me as soon as you are able. I am eager to read about your experiences with this recipe.

Please remember that these dishes are meant to appeal to young children and small families on a budget so there will be few expensive items and no complicated gourmet dishes. Just good, reliable recipes that everyone can enjoy.

Chili to Fight a Cold
Tummy warming, sinus clearing, immunity boosting comfort food at its finest.

Servings: 4
Preparation Time: 15 minutes
Start to finish: 45 minutes

Notes: This exceptionally nutritious chili improves each day, and depending on the cayenne you use, it may develop a more pronounced heat as well.

This recipe is easily quadrupled, could last several meals and can also be frozen for up to four months.

I recommend making it once and freezing three 4 cup batches for an easy meal once a month.

Serving Ideas: I like mine to have a topping of fat free sharp cheddar shreds and a dollop of fat free sour cream, but if you are congested you should wait until you feel better to enjoy it that way.


8 ounces Low sodium Kidney beans, canned, Drained (or whichever bean you have on hand)
14 fluid ounces Low sodium Tomatoes, canned
1 3/4 ounces Green Chiles
1 1/2 fluid ounces Tomato paste, Low sodium
6 fluid ounces Beer, light (If only being consumed by adults, otherwise use broth)
1/2 Sweet Potato, Diced, skin on
4 ounces Tempeh, Crumbled
1/2 tablespoon Browning sauce
1/2 Onions, Diced
1/2 Sweet Red Peppers, Diced
2 cloves Garlic
1/2 teaspoon Cumin seeds
1/2 teaspoon Cayenne pepper, The hottest you can handle
1/2 teaspoon Paprika, Sweet, not hot
1/2 teaspoon Oregano, Dried
1/4 tablespoon Cocoa powder, Unsweetened
4 Lime Wedges
4 ounces Fat-free cheddar cheese, Shredded
4 teaspoons Fat-free sour cream


1. Stir together the beans, canned tomatoes, green chiles, tomato paste and 6 ounces of fluid in a large cooking pot.

2. Heat to a boil over medium high heat. Reduce to simmer when it does boil.

3. Spray a large non-stick skillet with a thin coat of oil and lightly sear the sweet potatoes. Add to cooking pot.

4. Stir together the crumbled tempeh with the browning sauce. Saute on medium high for about five minutes.

5. Saute the onion and sweet peppers until semi-soft, with browned edges. Add to the cooking pot.

6. In a mortar and pestle combine the cumin and peeled garlic. Mash and add to cooking pot.

7. Simmer 20 minutes before adding all of the remaining spices.

8. Serve with an ounce of cheese and a teaspoon of sour cream. Place a wedge of lime on each bowl.

Nutritional Profile per serving:
232 Calories, 3g of Fat (4%), Trace of Saturated Fat, 6mg Cholesterol (2%), 333mg Sodium (14%), 802mg Potassium (23%), Total Carbs 33g (11%), Fiber 7g (27%), Protein 20g (41%), Calcium 362mg (36%), Iron 3mg (17%), Vitamin C 81mg (136%), Vitamin A 5960IU (119%), Vitamin B6 .4mg (19%), Thiamin B12 .2mcg (13%), Riboflavin B2 .3 (17%), Folicin 69mcg (17%) and Niacin 3mg (17%)

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