Rae Udy

RECIPES: Healthy Tofu Chili, Vegetarian Sausage and Pepper Heroes

By Rae Udy

Super Bowl turns 40 this year and as always the big day means great food and fun.
According to www.foodtimeline.org a typical menu for the first Super Bowl game in 1967 would include hearty chili or soup, saucy hero sandwiches, chips and dips and a handheld dessert like cookies.
Food trends have changed a lot in the last 40 years but the first Super Bowl menu can be repeated with a few healthy alternatives.
Calorie counters can cook up vegan Healthy Tofu Chili in just minutes to provide 13 grams of protein in just 200 calories. This spicy tofu based chili contains only eight fat grams, no cholesterol and is a good source of dietary fiber with nine grams. A pork based chili contains 340 calories, nine fat grams, 30 grams protein and 73 mg cholesterol. Look for tofu in the produce section of your supermarket.
Vegetarian Sausage and Pepper Heroes is a delicious alternative for the health minded football fan. Lower in calories, fat and cholesterol than the original pork version, this Super sandwich will fill you up, not out. Two Morningstar Farms Sausage Links contain 80 calories, nine grams of protein and one net carbohydrate. They are also very low in fat and contain no cholesterol and are a great source for B vitamins. Like pork sausage, these soy alternatives are a bit high in sodium. By comparison, four-ounces of pork sausage contains 540 calories, 21 grams protein and 50 grams of fat.

HEALTHY TOFU CHILI
2 cups firm tofu, drained and crumbled
1 clove garlic, minced
1 Tablespoon chili powder
2 Tablespoons soy sauce
1 cup onion, chopped
1 large green pepper, seeded and chopped
1 carrot, thinly sliced
2 Tablespoons olive oil
1 cup chopped tomatoes
1 eight-ounce can tomato sauce
1 15 ounce can dark red kidney beans, rinsed and drained
1 teaspoon each: dried basil, cumin powder, cayenne powder
Garnishes: minced onion, grated low-fat cheese, sliced avocado
In a mixing bowl, combine tofu, garlic, chili powder and soy sauce and mix well. Set aside to allow flavors to absorb into tofu. Meanwhile, in a large skillet cook onion, green pepper and carrot in oil until onion is transparent. Add tofu mixture and cook and stir for three minutes over medium heat. Add tomatoes, tomato sauce, beans and spices and stir well. Cover and simmer on low heat for 30 minutes. Serve hot in bowl garnished with chopped onions, shredded cheese and avocado slices to eight.

VEGETARIAN SAUSAGE AND PEPPER HEROES
2 packages vegetarian sausage links, 24 links
2 red bell peppers, seeded and sliced into thin strips
2 green bell peppers, seeded and sliced into thin strips
1 Tablespoon olive oil
2 large sweet yellow onions, peeled and thinly sliced
3 cloves garlic, peeled and crushed
8 whole wheat hero sandwich rolls, sliced lengthwise and toasted
Place sausages on cookie sheet and bake in a preheated 350 degree oven for ten minutes or grill over hot coals. Remove from oven but keep warm. Meanwhile, in a large skillet cook red and green peppers in olive oil until softened, about five minutes. Add onions and garlic and continue cooking while stirring frequently until vegetables are lightly browned, about ten minutes. Place three sausage links in toasted hero rolls and generously top with pepper mixture for each sandwich. Serves eight.
Sources:
www.foodtimeline.org
www.soyfoods.com
www.nppc.org