Soy main dishes 4

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* Exported from MasterCook *

 

Breaded Tofu Sticks

 

Recipe By : http://soyfoods.com/SimplySoy/ 3/99

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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1 pound regular firm tofu

1/2 cup seasoned Italian breadcrumbs

2 tablespoons nutritional yeast* -- (optional)

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon paprika

2 egg whites -- lightly beaten

 

These are good dipped in ketchup, low-fat tartar sauce or sweet and sour

sauce. They are also good topped with grilled onions.

 

Preheat the oven to 350ø.

 

Cut the block of tofu into 24 pieces (slice into two layers, then slicing

through both, cut each into 12 pieces).

 

In a shallow bowl, combine the breadcrumbs, nutritional yeast, garlic

powder, onion powder, and paprika.

 

Dip the sticks into the egg whites, then into the crumb mixture. Place on

a nonstick or lightly oiled cookie sheet.

 

Bake at 350ø for 20 minutes, turning half-way through. You can bake the

sticks for up to 40 minutes they will become chewier the longer they cook.

 

*Nutritional yeast (not to be confused with bakers or brewers yeast) is

available at natural foods stores and some grocery stores. It is a good

source of several B vitamins and adds a wonderful depth of flavor when used

in cooking. If you prefer, substitute Parmesan-style soy cheese for the

nutritional yeast.

 

Yield: 6 servings Serving size: 4 sticks

 

Per serving: 119 calories, 5 g total fat (0.8 g sat fat), 11 g pro, 8 g

carb, 1.2 g fiber, 170 mg sodium, 0 mg cholesterol. Exchanges: 1/2 starch,

1-1/2 medium-fat meat

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Glazed Tofu Bars

 

Recipe By : http://soyfoods.com/SimplySoy/ 3/99

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Appetizers And Snacks

Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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1 pound firm tofu

2 tablespoons lower-sodium soy sauce

2 tablespoons cider vinegar

Pepper -- (to taste)

1/4 cup tomato paste or leftover spaghetti sauce

1/2 cup water

1 teaspoon prepared mustard

 

Preheat the oven to 400ø.

 

Cut tofu into 12 bars about 1/4 " thick, or cut into bite-sized cubes.

Place in shallow baking dish.

 

Mix remaining ingredients together well. Pour over tofu bars or cubes and

coat well.

 

Bake at 400ø for about 45 minutes, turning bars over or stirring cubes

every 15 minutes, until tofu is glazed. Serve as a main dish. Leftovers

are good cold in a sandwich.

 

Note: You may also serve the cubes with toothpicks as an appetizer, or add

them to stirfried vegetables.

 

Yield: 12 bars (6 servings) Serving size: 2 bars

 

Per serving: 88 calories, 5 g total fat (0.8 g sat fat), 9 g protein, 4 g

carb, 1.3 g fiber, 281 mg sodium, 0 mg cholesterol. Exchanges: 1

vegetable, 1 medium-fat meat

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Italian No-Meat Balls

 

Recipe By : http://soyfoods.com/SimplySoy/ 3/99

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Grains And Cereals

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup tomato sauce

3 tablespoons water

1 teaspoon Worcestershire sauce

2/3 cup dry TSP

1/2 cup chopped mushrooms

1/2 cup chopped onions

1 cup grated zucchini

1/4 cup rolled oats

1 clove garlic -- minced

3/4 cup cooked soybeans -- drained & mashed

3/4 teaspoon basil & oregano

1/4 teaspoon sage & salt

1/8 teaspoon pepper

3/4 cup dry breadcrumbs

 

Serve these no-meat balls atop spaghetti or in a sub sandwich.

 

Combine the tomato sauce, water and Worcestershire sauce and bring to a

boil. Pour it over the TSP and set aside until ready to use.

 

Saute the mushrooms, onions, zucchini and garlic in a nonstick pan. Add

water if needed to prevent sticking, but cook away any excess liquid.

 

Combine the TSP, sauteed vegetables and remaining ingredients in a mixing

bowl. Mix together well.

 

Using 2 Tbs of the mixture at a time, form into balls and place them on a

nonstick baking sheet. Bake for 20 minutes at 350ø, turning once.

Alternatively, brown the balls in a nonstick pan over moderate heat.

 

Yield: 8 servings Serving size: 2 no-meat balls

 

Per serving: 138 calories, 3 g total fat (0.5 g sat fat), 12 g pro, 18 g

carb, 3.9 g fiber, 220 mg sodium, 0 mg cholesterol. Exchanges: 1

carbohydrate, 1 lean meat

 

Converted by MC_Buster.

 

 

 

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