Chili is a flexible dish with many permutations. Cayenne-Sprinkled Israeli Chili over Couscous is a healthy rethinking of the classic entree that could easily become a staple for your family. Created by Plainview Hospital’s Chef Xavier Haynes and Chef Otis Branch with Victoria Ott, RD, it debuted at North Shore-LIJ’s 2014 Ultimate Chef Challenge.
Serving Size: ½ cup cooked couscous & ½ cup chili
Preparation time: 10 minutes
Cooking time: 35 minutes
Per Serving: 379 Calories, 9 grams of fat, and 363 mg of sodium.
14 oz Tofu
2 cups Grape tomatoes
¾ cup Couscous, dry
½ cup Red onion, diced
½ cup Ketchup
½ oz Pineapple, diced for garnish
3 cloves Garlic, diced
1 each Carrot, peeled
4 Tbsp Chili powder
1 Tbsp Cilantro (for garnish)
1 Tbsp Sour cream, light
2 tsp Lime juice
2 tsp Canola oil
1 tsp Dijon mustard
- Dice ½ onion and 3 cloves of garlic.
- Slice tomatoes into quarter-inch pieces.
- Pat tofu dry with paper towel to remove the excess water.
- Crumble tofu into a bowl and combine with chili powder.
- Heat large skillet over high heat. Add 1 tsp canola oil to the pan when hot.
- Sauté tofu in pan and cover, stirring occasionally.
- Mix ketchup and mustard together and then add into tofu mixture and stir
- Add tomatoes and 1 cup of water to tofu mixture. Place lid on top and let simmer, stirring occasionally.
- In a separate pot, bring 4 cups of water to a boil.
- Dice carrot and place in boiling water. Cover and cook until tender.
- Drain carrots and mix into tofu mixture. Cover, and continue to cook.
- Total cook time for tofu mixture is approximately 30 minutes.
- Bring water to a boil in a medium saucepan.
- Place couscous and 1 tsp of canola oil into boiling water. Stir occasionally until tender.
- Strain couscous and set aside.
- Directions: Topping
- Chop cilantro.
- Mix together cilantro, lime juice, and sour cream.
Place ½ cup couscous, followed by a ½ cup tofu mixture into a bowl or onto a plate. Top with ¼ Tbsp of topping and garnish with diced pineapple and cilantro as desired.