Soy main dishes 7

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* Exported from MasterCook *

 

Healthy Chili

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Beans And Legumes

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 cups firm tofu -- crumbled

1 clove garlic -- minced

1 tablespoon chili powder

2 tablespoons Worcestershire sauce

1 cup onion -- chopped

1 large green pepper -- chopped

1 carrot -- thinly sliced

2 tablespoons soyoil

1 cup tomatoes -- chopped

16 ounces canned tomato sauce

15 ounces canned dark red kidney beans

1/2 teaspoon dried basil -- crushed

1 teaspoon cumin

1 teaspoon cayenne pepper

6 ounces canned tomato paste -- optional

Salt to taste

4 cups cooked brown rice

 

Garnishes: minced onion, grated cheddar cheese and avocado, optional

 

In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire

sauce; set aside.

 

In a large skillet, saute onion green pepper and carrot in soyoil until

onion becomes transparent. Add tofu mixture cook and stir 3 minutes over

medium heat.

 

Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if

desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste.

Serve on brown rice. Garnish with minced raw onion, grated cheddar cheese

and avocado, as desired. Makes 8-1 cup servings.

 

Per serving: 320 calories, 17 grams protein, 43.8 grams carbohydrate, 10.5

grams fat, 0 cholesterol, 597 milligrams sodium.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Layered Rice Casserole

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Beans And Legumes

Main Dishes, Vegetarian Rice

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 cup raw brown rice

1 cup dry TSP

1/2 teaspoon oregano & basil

15 ounces canned garbanzo beans -- drained & rinsed

1 medium onion -- chopped

1 medium bell pepper -- chopped

2 cups grated carrots*

1 1/2 cups tomato juice

1 1/2 cups water

2 tablespoons Worcestershire sauce

1/3 cup wheat germ or dry breadcrumbs

 

* or mix carrots, sweet potatoes, parsnips & /or squash

 

Preheat the oven to 350ø.

 

Lightly coat a 2-1/2 quart baking dish with nonstick spray. Make a layer

of rice on the bottom, then TSP, then garbanzo beans.

 

Sprinkle the oregano and basil over it, then layer the onion, bell pepper

and carrots.

 

Combine the tomato juice, water and Worcestershire sauce. Pour the liquid

over the casserole. Sprinkle the wheat germ or bread crumbs over the top.

 

Cover the casserole tightly with foil and bake at 350ø for 1-1/2 hours.

 

Yield: 8 servings Serving size: 1 cup

 

Per serving: 206 calories, 2 g total fat (0.2 g sat fat), 14 g pro, 40 g

carb, 9.1 g fiber, 413 mg sodium, 0 mg cholesterol. Exchanges: 2 starch,

1-1/2 vegetable, 1 very lean meat

 

Converted by MC_Buster.

 

 

 

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