Soy main dishes 5

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* Exported from MasterCook *

 

Enchiladas

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Beans And Legumes

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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***SAUCE***

15 ounces canned tomatoes -- with liquid

1/2 cup salsa

1/2 cup chopped onion

1 1/2 teaspoons chili powder

1/2 teaspoon oregano

1/2 teaspoon ground cumin

1/8 teaspoon cinnamon

2 cloves garlic -- chopped,

OR 1/4 tsp garlic powder

***ENCHILADAS***

1/2 cup chopped onion

1/2 cup chopped green pepper

16 ounces canned fat-free refried beans

10 1/2 ounces silken tofu -- crumbled

3 tablespoons chopped green chilies

12 corn tortillas

1/2 cup shredded Jalapeño or other soy cheese -- (2 oz)

 

Make sauce: Combine all sauce ingredients in a blender and blend until

smooth. Pour into a saucepan. Bring to a boil, reduce heat and simmer 10

minutes.

 

Make filling: Soften onion and green pepper over medium heat in a nonstick

pan (or in the microwave) with 1 Tbs water. Combine with refried beans,

tofu and chilies.

 

Assemble enchiladas: Soften tortillas in a steamer basket over simmering

water (or in a damp towel in the microwave). Put

 

1/4 cup bean mixture in the center of each tortilla and roll into a

cylinder. Place seam side down in a 9 " x 13 " baking dish that has been

coated with vegetable oil spray. Top with sauce. Cover with foil.

 

Bake: Bake casserole, covered, at 350ø for 30 minutes (40-45 minutes if

refrigerated). Remove from oven, uncover and top with cheese. Let stand

10 minutes before serving.

 

Yield: 6 servings Serving Size: 2 enchiladas

 

Per serving: 300 calories, 6 g total fat (0.4 g sat fat), 16 g pro, 49 g

carb, 8.8 g fiber, 694 mg sodium, 0 mg cholesterol. Exchanges: 2 starch, 1

vegetable, 1 other carbohydrate, 1 lean meat, 1/2 fat

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Nacho Casserole

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Beans And Legumes

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 cup dry TSP

14 1/2 ounces canned Mexican- style tomatoes

1 cup fresh or frozen corn

15 ounces canned black beans -- rinsed and drained

1/2 cup prepared salsa

3/4 cup water

1 teaspoon chili powder

1 teaspoon oregano

2 cups crumbled baked tortilla chips -- (2 oz)

1 cup grated Mozzarella-style soy cheese -- (4 oz)

 

Preheat the oven to 350ø.

 

Combine dry TSP, tomatoes, corn, black beans, salsa, water, chili powder

and oregano in a medium saucepan. Heat to boiling, then reduce heat and

simmer until TSP is rehydrated and corn is tender, about 5 minutes.

 

Put half the TSP mixture in a 2-quart casserole. Top with half the

tortilla chips and half the cheese. Repeat layers of TSP and chips, but do

not add remaining cheese.

 

Bake at 350ø for 20 minutes, until heated through. Remove from oven,

sprinkle remaining cheese over top, and let sit 5 minutes for cheese to melt.

 

Yield: 6 servings Serving size: 1 cup

 

Per serving: 227 calories, 4 g total fat (0.3 g sat fat), 19 g pro, 36 g

carb, 9.2 g fiber, 697 mg sodium, 0 mg cholesterol. Exchanges: 2 starch, 1

vegetable, 1-1/2 lean meat

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Tacos

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Beans And Legumes

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 pound tempeh -- defrosted

and cut into large chunks;

OR 1 pound of tofu -- crumbled;

OR 1 cup TSP rehydrated in 1 cup boiling

water

2 tablespoons vegetable oil

1 package taco seasoning

1/2 cup water

6 corn tortillas -- warmed

1 can vegetarian refried beans -- heated

Chopped tomatoes

Chopped lettuce

Chopped seallions

Salsa

 

In a large saucepan, place the tempeh chunks in the oil. Crumble the

tempeh chunks with the back of a fork, then cook the tempeh (or the tofu or

TVP) over medium heat for about 10 minutes. Add the taco seasoning and

water to the saucepan; cook until the sauce is thick and the tempeh, tofu,

or TVP is completely coated.

 

To serve, spread each tortilla with a generous layer of the refried beans.

Add several heaping spoonfuls of tempeh, tofu, or TVP. Sprinkle with

chopped tomatoes, lettuce, and scallions. Top with salsa. Yield: 6 tacos.

 

Per taco (tempeh): 274 calories; 20 grams protein; 8 grams fat; 34 grams

carbohydrate; 24%fat.

 

Per taco (tofu): 211 calories; 14 grams protein; 6 grams fat; 30 grams

carbohydrate; 22%fat.

 

Per taco (TSP): 194 calories; 15 grams protein; 2 grams fat; 33 grams

carbohydrate; 9%fat.

 

Converted by MC_Buster.

 

 

 

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