Makes 4 servings
1/2 cup Vegetable Broth, divided
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 cup chopped carrots
1 cup chopped fresh kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried basil
Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.
Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5%
calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g
carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E
Source: Brie Turner-McGrievy, M.S., R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.