CHICKEN ALTERNATIVES

April 4, 2002

INSTEAD OF CHICKEN:

Explore the multitude of frozen chicken substitutes made from SOY PROTEIN

and WHEAT GLUTEN. Tastes and textures are very close to the real thing, and

you benefit from a reduced intake of saturated fat and eliminate the

cholesterol altogether.

Begin by choosing one night a week to prepare a dish that features LEGUMES

as the centerpiece of your meal instead of chicken. Build a special dish by

combining your beans with vegetables and your favorite seasonings or sauces,

and come away from the table feeling comfortably full rather than heavy and

overstuffed.

As you become more accustomed to plant based foods, you may enjoy two or

three nights or even whole days of eating completely vegetarian.

The varieties of BEANS are numerous and each one has a uniquely different

taste and texture. Explore black beans, garbanzo beans, pinto beans, lima

beans, fava beans, kidney beans, black-eyed peas, great northern beans, navy

beans, yellow and green split peas, and lentils of many colors and sizes.

These are only a few--the list contains many more colorful bean varieties.

For more information seeCooking Grains and Beans

INSTEAD OF CHICKEN BROTH:

Purchase a VEGETARIAN IMITATION CHICKEN BROTH or create your own beginning

with 2 or 3 cups of water. Add a dash of soy sauce, some nutritional yeast,

a touch of lemon juice, and season with salt and pepper. For a creamy style

broth, add some soy milk.

To turn the broth into GRAVY, stir together equal parts cornstarch and water

(about 2 tablespoons each for 2 cups liquid) into a smooth runny paste. Add

a little at a time to a bubbling broth, stirring constantly until thickened,

about 1 minute.

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