Cajun Stew
Ingredients:
2 tablespoons soybean oil
2 cups chopped onions (about 2 large)
1 cup chopped green bell pepper (about 1 large)
3 tablespoons soy flour
2 (14.5 oz.) cans chicken or beef broth
1-1/2 cup chopped tomato
1 (8 oz.) package soy sausage-style links
8 oz. firm frozen tofu, thawed
1 teaspoon crushed red pepper
1 teaspoon ground cayenne pepper
1 teaspoon ground cumin
1 teaspoon black pepper
1 teaspoon chili powder
1 tablespoon minced garlic
8 cups cooked rice
With medium-high heat, heat oil in large soup pot or Dutch oven. While oil is heating, squeeze thawed tofu of all water. It will be dry and crumbly. Tear into shredded-like pieces or chunks. Set aside.
Add onions to oil and cook until slightly soft, about 2 to 3 minutes. Add soy flour and stir constantly as flour starts to brown, about 2 minutes. Add cans of broth. Raise heat to high and stir to loosen any brown bits from flour. Add green pepper. Cover pot and bring to a boil, about 3 minutes.
Slice the soy links into 1/2-inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices. Cover and boil until the green pepper is tender, about 3 to 4 minutes. Serve stew immediately over cooked rice.
Recipe yields 8 servings Cajun Stew. Serving size: 1 cup cajun stew over 1 cup rice.
Per serving: 356 calories, 7 g fat (1 g sat fat), 15 g protein (8.5 g soy protein), 56 g carbohydrate, 600 mg sodium, 0 mg cholesterol, 3 g dietary fiber.
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