Healthy Soy Recipes
Here are a few tasty soy recipes for you to try:
APPLE-NUT SALAD & TOFU-HONEY DRESSING
5 Red Delicious apples, sliced
1/4 cup lemon juice
1 cup water
3 stalks celery, diced
1 8-ounce can pineapple tidbits in juice, drained
1/3 cup walnuts, coarsely chopped
Dressing:
1 cup plain nonfat yogurt
1/2 cup soft tofu
1 Tablespoon honey
1 teaspoon ground cinnamon
Place sliced apples in mixture of lemon juice and water. Add more water if needed to cover apples. At serving time, drain liquid from apples. Combine apples, celery, pineapple, and nuts.
For dressing: Combine yogurt, tofu, honey, and cinnamon and blend until smooth. Chill. Combine apple mixture with dressing and toss gently.
Serves 8.
Nutritional Information:
Calories: 117
Cholesterol: trace
Fat: 1 gram
Protein: 4 grams
MICROWAVE LASAGNE
1 pound extra lean ground beef
1 32-ounce jar spaghetti sauce, any flavor
1 package (10.5 ounce) "lite" silken soft tofu
1 egg
1/2 cup water
8 - 10 lasagne noodles
2 - 3 cups shredded part-skim milk mozzarella cheese
In microwave colander, crumble and brown ground beef for 5-6 minutes on high power. Drain well. Add beef to spaghetti sauce. Set aside. In small bowl, combine tofu, egg, and water; beat well. In bottom of a 9" X 13" microwave safe dish, spread a small amount of the sauce mixture to keep the noodles from sticking.
The noodles do not have to be cooked. Break them into the dish to fit, making one layer. Pour half of the tofu mixture over the noodles and top with half of the sauce mixture. Sprinkle half the cheese over this and repeat the layers.
Cover the dish tightly or use plastic, wrapping the dish in both directions. Cook on high power for 8 minutes. Continue to cook for an additional 32 minutes on medium high. Let stand 15 minutes and serve.
Makes 12-15 servings.
Nutritional Information per serving:
Calories: 240
Protein: 16 grams
Fat: 11 grams
Cholesterol: 65 milligrams
Sodium: 493 milligrams
STRAWBERRY-BANANA FROSTY
3 cups plain or vanilla soymilk
Combine ingredients in blender and blend until smooth.
1 ripe banana
1 cup fresh or frozen strawberries
Makes three 1-cup servings.
Nutritional Information :
Calories: 96
Cholesterol: 0 milligrams
Protein: 3 grams
Fat : 2 grams
Source: Recipes from The Soy Connection,
Health and Nutrition News about Soy,
United Soybean Board,
P.O. 104778,
Chesterfield, MO 63017.
