By Mayo Clinic Staff

Dietitian's tip:

Haven't tried soy? This recipe is a good start.

Number of servings

Serves 6
  1. High Fiber

Ingredients

  1. 2 cups ground soy crumbles
  2. 2 cups frozen corn
  3. 2 teaspoons chili powder
  4. 1 can (15 1/2 ounces) no-salt-added kidney beans, drained and rinsed
  5. 2 cans (8 ounces each) no-salt-added tomato sauce
  6. 1/4 cup water
  7. 1 cup slightly broken baked tortilla chips (about 1 ounce)
  8. 3/4 cup reduced-fat shredded cheddar cheese

Directions

Place meatless ground crumbles, corn, chili powder, kidney beans, tomato sauce and water in a 10-inch skillet over medium-high heat.

Simmer for 10 minutes, stirring occasionally.

Sprinkle with tortilla chips and cheese. Cover and let set for about 5 minutes until the cheese is melted.

Nutritional analysis per serving

Serving size: About 3/4 cup

  • Calories 295
  • Total fat 7 g
  • Saturated fat 2.5 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 10 mg
  • Sodium 252 mg
  • Total carbohydrate 39 g
  • Dietary fiber 12 g
  • Added sugars 0 g
  • Protein 19 g
June 05, 2015