Guest guest Posted March 21, 1999 Report Share Posted March 21, 1999 I downloaded many main dish recipes from http://soyfoods.com/SimplySoy/ and will be sharing them this week with the list. * Exported from MasterCook * Chunky Red Sauce Recipe By : http://soyfoods.com/SimplySoy/ 3/99 Serving Size : 1 Preparation Time :0:00 Categories : Sauces And Marinades Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped 8 ounces mushrooms -- chopped 2 cloves garlic -- minced 28 ounces canned tomatoes 8 ounces canned tomato sauce 1/2 cup water -- (optional) 1/2 cup dry TSP 1/4 cup red wine -- (optional) 1 teaspoon oregano 1 1/2 teaspoons basil 1/2 teaspoon rosemary -- crushed 1/2 teaspoon fennel seed -- crushed 1/4 teaspoon crushed red pepper Saute the onion, mushrooms and garlic in a large nonstick saucepan over medium heat. Add a little water if necessary to prevent sticking. Pur‚e the canned tomatoes (with their liquid) in a blender and add them to the onion mixture. Add the remaining ingredients to the saucepan and stir well. Simmer over medium heat about one-half hour to allow the flavors to blend. Serve over pasta. Yield: 6 cups (12 servings) Serving size: 1/2 cup Per serving: 42 calories, 0 g total fat (0 g sat fat), 4 g pro, 8 g carb, 2.2 g fiber, 225 mg sodium, 0 mg cholesterol Exchanges: 1-1/2 vegetable - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Lasagna Recipe By : http://soyfoods.com/SimplySoy/ 3/99 Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces mushrooms -- chopped 1 1/2 cups zucchini -- chopped 16 ounces tofu 1 tablespoon lemon juice 1 tablespoon dried parsley flakes 1 teaspoon Italian herb seasoning 1/4 teaspoon black pepper 3/4 cup water 4 cups fat-free marinara sauce 8 ounces lasagna noodles -- uncooked 4 ounces Mozzarella-style soy cheese -- grated 1/4 cup Parmesan-style soy cheese Preheat the oven to 350ø. Saute the mushrooms and zucchini in a nonstick skillet until tender, adding a little water if needed. Set aside. Mash the tofu in a small mixing bowl. Add the lemon juice, dried parsley flakes, Italian herb seasoning and pepper. Mix well. Combine the water and marinara sauce. (The extra water will be absorbed by the uncooked noodles.) Assemble the lasagna: Put about 1/3 of the sauce on the bottom of a 9 " x 13 " baking dish. Top with half the uncooked noodles, half the tofu mixture, half the Mozzarella-style soy cheese, and all of the mushrooms and zucchini. Put another 1/3 of the sauce on top, the remaining noodles, the remaining tofu and then the last 1/3 of the sauce. Top with the remaining Mozzarella and Parmesan soy cheeses. Cover the casserole with foil. Bake at 350ø for one hour. Remove from oven and let sit 10-15 minutes to make serving easier. Cut lasagna into 18 pieces (3 x 6). Yield: 9 servings Serving size: 2 pieces Per serving: 241 calories, 7 g total fat (0.8 g sat fat), 15 g pro, 32 g carb, 3.9 g fiber, 493 mg sodium, 0 mg cholesterol Exchanges: 1-1/2 starch, 2 vegetable, 1 medium-fat meat - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni Casserole Recipe By : http://soyfoods.com/SimplySoy/ Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1/4 cup chopped celery 10 3/4 ounces Healthy Request Cream of Mushroom soup 1/4 cup soy or dairy milk cheese -- grated 1 tablespoon dried parsley 1/4 teaspoon pepper 15 ounces soybeans -- rinsed drained & ground 2 cups dry macaroni -- cooked 4 ounces Cheddar-style soy This is a hearty dish, a " comfort food " the whole family will like. Preheat the oven to 350ø. Saute onion and celery in a nonstick pan (add a little water if needed to prevent sticking). Add soup, soy milk, parsley and pepper. Mix well. Stir in ground soybeans, cooked macaroni and half the soy cheese. Place in a lightly oiled 2-quart casserole dish and top with remaining cheese. Bake at 350ø for about 20 minutes, until cheese is melted and casserole is bubbly. Yield: 6 servings Serving size: 1 cup Per serving: 372 calories, 12 g total fat (2.0 g sat fat), 23 g pro, 45 g carb, 4.7 g fiber, 465 mg sodium, 4 mg cholesterol Exchanges: 3 starch, 2 medium-fat meat Green Chili Mac Add 1 can (4 oz) mild chopped green chilies to the casserole when you stir in the soybeans. Substitute jalalpeño soy cheese for the Cheddar-style soy cheese. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rigatoni With Zucchini & Onions Recipe By : http://soyfoods.com/SimplySoy/ 3/99 Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups zucchini -- in 1/4 " half moons 2 1/2 cups chopped onions 1 bell pepper -- seeded & chopped 2 cloves garlic -- minced 1 teaspoon soy oil 8 ounces tofu -- mashed 1 tablespoon dried parsley 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/4 teaspoon hot red pepper flakes -- (optional) 8 ounces bite-sized rigatoni -- cooked OR other small tubular pasta 2 cups fat-free marinara sauce 1/4 cup Parmesan-style soy cheese This casserole is really an easy-to-assemble mock lasagna. Preheat the oven to 350ø. Saute the zucchini, onions, bell pepper and garlic in the soy oil in a nonstick pan over medium heat until tender, adding water if needed to prevent sticking. Combine the mashed tofu, parsley, basil, oregano and red pepper flakes. Stir the cooked rigatoni into the tofu. Lightly coat a 3-quart casserole with vegetable oil spray. Spread a thin layer of marinara sauce over the bottom. Layer half the pasta mixture, half the sauteed vegetables, and half the remaining sauce. Repeat layers and top with soy cheese. Cover the casserole and bake it for 30 minutes. Remove cover and bake another 10 minutes. Yield: 6 servings Serving size: 2 cups Per serving: 270 calories, 5 g total fat (0.6 g sat fat), 14 g pro, 45 g carb, 3.7 g fiber, 352 mg sodium, 0 mg cholesterol Exchanges: 2-1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Spaghetti Recipe By : http://soyfoods.com/SimplySoy/ 3/99 Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces spaghetti 10 ounces frozen chopped spinach 5 ounces silken tofu -- (optional) 1/2 cup water 1/4 cup Lower-Fat Pesto -- (recipe follows) Parmesan-style soy cheese ***LOWER-FAT PESTO*** 1 cup packed basil leaves 2 large clov garlic 1 tablespoon olive oil 2 tablespoons water If you keep pesto cubes (below) in the freezer, this is a very quick and easy meal. You may substitute purchased pesto, but it will be considerably higher in fat. Cook the spaghetti and spinach according to package directions. Meanwhile, pur‚e the silken tofu in a blender container with 1 or 2 Tbs of the water. Drain the cooked spinach and add it to the container; blend until smooth, gradually adding the remaining water. Add the pesto and blend just to mix. Pour the sauce over the cooked pasta and toss to coat well. Serve immediately, passing Parmesan-style soy cheese at the table, if desired. Yield: 12 servings Serving size: 1 cup Per serving: 122 calories, 1 g total fat (0.2 g sat fat), 5 g pro, 22 g carb, 0 g fiber, 21 mg sodium, 0 mg cholesterol Exchanges: 1 starch, 1 vegetable Lower-Fat Pesto: Combine all ingredients in food processor or blender. Whirl until pur‚ed, stopping to scrape down sides as needed. Store the pesto in the refrigerator if you are going to use it within a few days, or freeze it in an ice cube tray (each cube is about two tablespoons). When frozen, pop the cubes into a freezer container and remove them as needed. Yield: 1/2 cup (4 servings) Serving size: 2 Tbs Per serving: 33 calories, 3 g total fat (0.5 g sat fat), 0 g pro, 1 g carb, 0.1 g fiber, 4 mg sodium, 0 mg cholesterol Exchanges: 1/2 fat Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veggie Fajitas Recipe By : http://soyfoods.com/SimplySoy/ Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound frozen tofu thawed & cut into short strips 1/3 cup lime juice 1 tablespoon lower-sodium soy sauce 1 tablespoon Fajita Seasoning* 2 medium onions 2 medium zucchini 1 red or green bell pepper 1 teaspoon Fajita Seasoning* 6 flour tortillas -- (7 " each) Optional condiments If you have frozen tofu, sizzling fajitas make a fast, delicious meal! Gently squeeze the thawed tofu strips in a clean cloth towel to remove excess moisture, or wrap them and press them under a weight. Put strips into a glass dish and toss with the lime juice and soy sauce. Sprinkle the 1 Tbs Fajita Seasoning over and gently toss again. Let tofu absorb the marinade while preparing the vegetables. Slice the onions and zucchini into half rounds and cut the bell pepper into strips. (You may add other vegetables if you like.) Lightly spray a nonstick skillet with vegetable oil spray and saute the tofu strips in it until starting to brown. Remove from the pan and set aside. Add the vegetables to the pan and saute until tender and starting to brown, adding a little water if necessary. Remove from heat and stir in the 1 tsp Fajita Seasoning. Heat and soften the flour tortillas by wrapping in a damp towel and zapping in the microwave, or heating on a griddle. Divide the tofu and vegetables among the six tortillas. Serve with optional condiments, such as salsa or avocado slices. *Fajita Seasoning may be purchased in the spice section of your grocery store. You may substitute a salt-free Mexican herb mix. Yield: 6 servings Serving size: 1 filled tortilla Per serving: 188 calories, 7 g total fat (1.1 g sat fat), 12 g pro, 21 g carb, 4.1 g fiber, 551 mg sodium, 0 mg cholesterol Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat - - - - - - - - - - - - - - - - - - schuller Quote Link to comment Share on other sites More sharing options...
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