PKU Chili

Name: PKU Chili
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: American
Ingredients: 2 medium-sized onions, chopped; 2 cloves garlic, chopped; 2 red chili peppers, chopped; 2 medium-sized red peppers, chopped; 2 medium-sized green peppers, chopped; 10 stalks celery, chopped; 2 Tbsp (30 ml) vegetable oil; 3 cups white mushrooms, raw, sliced; 2/3 cup tomato puree; 1 28oz can diced tomatoes; 1 Tbsp cumin; 1 tsp cocoa powder; 8 fl oz (240 ml) vegetable stock; 6 fl oz (180 ml) water; 1 tsp salt

5 steps

Prep:15minCook:40min

Per serving (1/8 of recipe) - Calories: 130 | Protein: 5g | Phenylalanine: 148mg

Updated at: Thu, 17 Aug 2023 08:00:29 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories107.1 kcal (5%)

Total Fat4.7 g (7%)

Carbs15.2 g (6%)

Sugars6.1 g (7%)

Protein4.5 g (9%)

Sodium552 mg (28%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

2onions

medium - sized, chopped

medium-sized, chopped

2green peppers

medium-sized, chopped

10stalks celery

chopped

30mlvegetable oil

3 cupswhite mushrooms

raw, sliced

⅔ cuptomato puree

1 x 28 ozcan diced tomatoes

1 Tbspcumin

1 tspcocoa powder

240mlvegetable stock

180mlwater

1 tspsalt

Instructions

Step 1

In a large pot sautée the onion, garlic, peppers, and celery in the vegetable oil.

Step 2

Add the mushrooms and cook for 5–8 minutes; spoon in the tomato puree and cook for an additional 10 minutes.

Step 3

Add the diced tomatoes, spices, stock, and water; then bring to a boil. Turn down heat to a simmer and cook for at least 20 minutes.

Step 4

Season further to taste.

Step 5

Note: could also include/substitute diced carrots, okra, yellow peppers, orange pepper, eggplant, green beans, jalapeños, red/regular/sweet potatoes, and almost any veggie you can think of! Just remember to calculate Phe/protein :)

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