Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tablespoons olive oil
- 1 1/2 cups onions, diced
- 1 cup celery, diced
- 1 green bell pepper, diced
- 4 to 6 cloves garlic, minced
- 2 tablespoons canned green chiles, diced
- 1 teaspoon cumin seeds
- 1/2 teaspoon oregano leaves
- 1 to 2 tablespoons chili powder
- 1/4 to 1/2 teaspoon crushed red hot pepper (optional)
- 14 ounces firm Chinese-style tofu, frozen, thawed, drained and crumbled
- 2 cups black beans, cooked
- 1 skinless boneless chicken breast, cooked and diced
- 1 (15 ounce) can tomatoes in purée
- =
Directions
Heat oil in large pan. Add onion, celery, green pepper, and garlic. Sauté over medium heat until onion is translucent. Add green chiles, cumin seeds, oregano, chili powder and crushed red hot pepper if desired. Blend and sauté 1 to 2 minutes longer. Add well drained, crumbled tofu, black beans, chicken breast, and tomatoes. Break up tomatoes into smaller pieces. Mix well, partially cover, and gently simmer over low heat for 15 to 20 minutes longer. Serve. Add salt or light salt, pepper, and/or hot sauce to taste.
If chili appears dry while cooking, moisten with some reserved cooking liquid from black beans, a small amount of water, or add a small can of tomato sauce.