Beef &Amp; Bean Tofu Chili

1. Heat oil in skillet over medium-high heat.

2. Add garlic, onion and green pepper. Stir-fry 30 seconds. Stir in chili powder and sugar.Mix all together another 30 seconds.

3. Add beef, breaking up with a wooded spoon.

4. Add tofu, broth, and soy sauce.

5. Reduce heat to low and simmer 5 minutes, stirring occasionally.

6. Combine cornstarch and water. Stir gently into meat mixture until liquid thickens.

7. This is now ready to serve. It goes nicely with steamed white or brown rice.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	16.8673 g
Protein	75.758 g
Carbohydrates	19.9942 g
Energy	534.5576 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0451 g
Water	585.781 g
Aspartic acid	0.2852 g
Calcium, Ca	204.146 mg
Lutein + zeaxanthin	252.82 g
Fiber, total dietary	4.0885 g
Carotene, beta	154.07 g
Niacin	16.8571 mg
Vitamin A, RAE	17.27 g
Fatty acids, total trans-polyenoic	0.0499 g
Arginine	0.1141 g
Riboflavin	0.3567 mg
Fatty acids, total polyunsaturated 15:0	0.0249 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.034 g
Fatty acids, total saturated 20:1	0.0068 g
Glutamic acid	0.4246 g
Sodium, Na	1462.5509 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1707 g
Total lipid (fat)	16.8673 g
Manganese, Mn	0.3411 mg
Fructose	0.8288 g
Proline	0.1016 g
Fatty acids, total saturated 16:0	1.4249 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0929 g
Sucrose	2.3788 g
Choline, total	158.7663 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0385 g
Fatty acids, total polyunsaturated 18:1 t	0.2063 g
Sugars, total	4.9414 g
Serine	0.1088 g
Fatty acids, total saturated 10:0	0.0024 g
Fatty acids, total saturated 18:0	0.8575 g
Fatty acids, total saturated 20:4 undifferentiated	0.0136 g
Vitamin B-6	1.7141 mg
Selenium, Se	49.3968 g
Ash	10.3101 g
Fatty acids, total saturated 18:1 undifferentiated	2.179 g
Pantothenic acid	1.6995 mg
Phenylalanine	0.1311 g
Copper, Cu	0.2271 mg
Betaine	22.0687 mg
Thiamin	0.1738 mg
Methionine	0.0235 g
Iron, Fe	8.138 mg
Carbohydrate, by difference	19.9942 g
Phosphorus, P	543.1474 mg
Folate, total	41.5967 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0045 g
Alanine	0.0791 g
Cholesterol	124.6669 mg
Valine	0.0895 g
Fatty acids, total saturated 18:2 undifferentiated	0.2796 g
Glycine	0.0764 g
Carotene, alpha	15.54 g
Glucose (dextrose)	0.9064 g
Fatty acids, total saturated 14:0	0.1503 g
Zinc, Zn	8.4584 mg
Isoleucine	0.076 g
Fatty acids, total saturated 12:0	0.0023 g
Fatty acids, total polyunsaturated	6.4768 g
Fatty acids, total saturated 14:1	0.0272 g
Leucine	0.1246 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0499 g
Vitamin A, IU	347.145 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0091 g
Folate, DFE	41.5967 g
Tryptophan	0.0264 g
Vitamin C, total ascorbic acid	60.432 mg
Phytosterols	6.66 mg
Fatty acids, total polyunsaturated 18:1 c	1.8564 g
Fatty acids, total saturated 20:0	0.0068 g
Tyrosine	0.0511 g
Vitamin B-12	2.9627 g
Vitamin K (phylloquinone)	7.567 g
Fatty acids, total saturated	3.9117 g
Histidine	0.0392 g
Fatty acids, total monounsaturated	5.1499 g
Threonine	0.0754 g
Folate, food	41.5967 g
Fatty acids, total polyunsaturated 17:0	0.0589 g
Cryptoxanthin, beta	5.18 g
Vitamin E (alpha-tocopherol)	0.7749 mg
Fatty acids, total trans	0.2561 g
Fatty acids, total trans-monoenoic	0.2063 g
Magnesium, Mg	75.9945 mg
Lysine	0.0986 g
Potassium, K	1052.0388 mg
Cystine	0.0303 g
Fluoride, F	36.28 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	0.5 teaspoon	9.177	2.2954	0
Rice	0	0	0	0
Soy sauce	1 tablespoon	8.48	0.7888	0.0912
Cornstarch	1 tablespoon	30.48	7.3016	0.004
Water	0.25 cup	0	0	0
Garlic Clove	1	4.47	0.9918	0.015
chili powder	2 tablespoons	0	0	0
green pepper	1	14.8	3.4336	0.1258
beef broth	0.5 cup	8.4	0.048	0.264
yellow onion	1	0	0	0
beef	0.5	265.2006	0	6.0973
extra tofu	0.5	193.55	5.135	10.27