Soy-liscious Recipes

The Soyf oods celebration continues!  As a follow up to my recent article on cooking with soy, you'll find delicious, healthy and easy recipes you can try at home.  Make it a challenge and try to go "veggie" a few times per week!

Sesame Ginger Tofu

You'll never miss the meat with this flavor-packed recipe!  Enjoy this served over brown rice or soba noodles and a healthy serving of veggies. 

• 1 carton extra-firm tofu
• 1 tbsp grated ginger
• 2 green onions, sliced
• 1 tbsp lime juice
• ¼ cup lite soy sauce
• 2 tbsp pineapple juice
• 1 tbsp rice wine vinegar
• 1 tbsp sesame oil
• 2 tsp chili-garlic sauce

1. Drain tofu and cut in half horizontally.  Next, cut into strips.  You may press the strips between two paper towels to remove excess moisture if desired.
2. Mix the remaining ingredients together and pour into a baking dish or bowl.  Add tofu strips and marinate for at least 2 hours.
3. Remove tofu strips, reserving the sauce and place in a non-stick pan sprayed with cooking spray.  Cook over medium-high heat until browned on all sides.  Lower the heat and add the remaining marinade.  Cook until desired consistency is achieved. 
4. Try serving with snow peas, broccoli, carrots and brown rice.

Servings: 4
Nutrition Information: 148 calories, 11 g protein, 6 g carbohydrate, 8 g fat, 1 g saturated fat, 596 mg sodium, 1.5 g fiber

Chipotle Tempeh Salad

Tempeh makes a great sandwich filling.  I enjoy this on whole wheat bread with a heaping serving of spinach and fresh tomato.  Served over a salad with tortilla chips on the side is delicious too!

• 1 package tempeh
• 1/4 cup plain low-fat yogurt
• 1 tablespoon chipotle paste (or more to up the spiciness)
• 1/2 tsp crushed garlic
• 1 teaspoon coriander
• 1/2 teaspoon cumin
• 1 celery stalk, chopped
• 1/4 cup corn (frozen or no salt added canned)
• 1/4 C red bell pepper, chopped
• Lite soy sauce or Bragg Liquid Aminos, about 2 teaspoons

1. Spray a frying pan with cooking spray and heat over medium-high heat. Crumble tempeh, sprinkle with soy sauce or Braggs and cook until lightly browned.
2. In a medium bowl, combine tempeh through bell pepper.
3. Allow to chill or serve right away. Serve over mixed greens or with whole grain crackers.

Servings: 3
Nutrition Information: 220 calories, 14 g protein, 23 g carbohydrate, 8 g fat, 1 g saturated fat, 196 mg sodium, 6 g fiber.

For additional information and recipes:

www.goveg.org

www.soyfoods.org

http://www.pcrm.org/

Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.