Soy and Bean Chili

Serves 6 • Gluten Free

• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 1 red bell pepper, chopped
• 1 jalapeño pepper, seeded and minced
• 3 large garlic cloves, minced
• 1 small eggplant, unpeeled, diced
• 1 (28-ounce) can diced tomatoes
• 1 (12-ounce) package frozen soy crumbles
• ½ cup water
• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• 2 (15½-ounce) cans pinto beans, rinsed and drained
• 3 cups hot cooked brown rice
• 1 cup chopped red onion
• 1 cup shredded reduced-fat sharp Cheddar cheese

1 Heat oil in Dutch oven over medium-high heat. Add yellow onion, bell pepper, jalapeño, and garlic; cook, stirring, until softened, about 5 minutes.

2 Add eggplant, tomatoes with their juice, soy crumbles, water, chili powder, oregano, cumin, and salt to onion mixture; bring to boil. Reduce heat and simmer, covered, stirring occasionally, 20 minutes. Add beans and simmer, partially covered, until vegetables are softened and flavors are blended, about 20 minutes.

3 Serve chili with rice and red onion and Cheddar.

Per serving (1⅓ cups chili, ½ cup rice, about 2½ tablespoons onion, and about 2½ tablespoons cheese): 398 Cal, 8 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 13 mg Chol, 725 mg Sod, 60 g Total Carb, 10 g Sugar, 15 g Fib, 27 g Prot, 286 mg Calc. PointsPlus value: 10

Cook’s Note

The hottest part of a chile pepper is the pithy white membrane. To keep the heat down, cut away the membrane with a small, sharp knife.

Zucchini, Yellow Bell Pepper, and Mint Tart

Serves 6

• 2 teaspoons olive oil
• 1 small yellow bell pepper, thinly sliced
• 1 shallot, chopped
• 2 small zucchini, cut into matchsticks
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 2 tablespoons thinly sliced fresh mint
• 6 ounces reduced-fat goat cheese, at room temperature
• ¾ cup fat-free egg substitute
• ⅓ cup low-fat (1%) milk
• 10 (9 × 14-inch) sheets frozen phyllo, thawed

1 Preheat oven to 425ºF. Spray 10-inch round tart pan with removable bottom with nonstick spray.

2 Heat oil in large nonstick skillet over medium heat. Add bell pepper and shallot and cook, stirring frequently, until softened, 5 minutes. Add zucchini, salt, and black pepper and cook, stirring frequently, until vegetables are tender, about 5 minutes longer. Remove from heat and stir in mint. Transfer to large plate and let cool to room temperature.

3 Puree goat cheese, egg substitute, and milk in blender.

4 Place 1 sheet of phyllo in prepared pan and spray with nonstick spray. Keep remaining phyllo covered with damp paper towel to prevent it from drying out. Repeat with remaining 9 phyllo sheets, placing the corners at different angles and lightly spraying each sheet with nonstick spray. Fold in edges to form rim. Set tart pan on large baking sheet. Spoon vegetable mixture into crust; pour goat cheese mixture over vegetables.

5 Bake until filling is set and knife inserted in center comes out clean, 22–24 minutes. Let cool 10 minutes on wire rack. Remove side of pan and let cool 10 minutes longer. Serve warm or at room temperature.

PER SERVING (1/6 OF TART): 145 Cal, 5 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 8 mg Chol, 329 mg Sod, 16 g Total Carb, 4 g Sugar, 1 g Fib, 10 g Prot, 104 mg Calc. PointsPlus value: 4