Photo: Priscilla Du Preez
Estimated Nutrition (whole recipe, rough)
658
Calories
49g
Protein
32g
Fat
50g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 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
- 4 ounces tofu , washed, drained well, and broken up
- 1 ounce sharp cheddar cheese , grated
- 1 ounce finely- diced onion
- ½ cup finely- chopped celery
- ½ green pepper , finely chopped
- Salt to taste
- Pepper to taste
- 1 medium carrot , grated
- 1 teaspoon instant beef bouillon
- 8 ounces tomato juice
- ½ teaspoon garlic salt
- 2 teaspoons chili powder or to taste
- 1 ounce corn meal
Directions
1
Preheat oven to 350°F .
2
In non-stick skillet , add onion, celery, green pepper.
3
Add instant beef bouillon, tomato juice, and cook until vegetables are tender.
4
Add tofu, carrot, garlic salt, chili powder.
5
Simmer a few more minutes.
6
Add corn meal and mix thoroughly.
7
Pour into a one quart casserole and top with grated cheese.
8
Bake at 350°F for 20 minutes or until browned.
Recipe sourced from
wikibooks