Various soy main dishes

[Guest guest]

* Exported from MasterCook *

 

Basic Stirfry

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Soyfoods Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon lower-sodium soy sauce

1 1/2 teaspoons rice vinegar

8 ounces firm tofu

cut in bite- sized triangles

1/2 cup water

1 tablespoon lower-sodium soy sauce

2 teaspoons rice vinegar

2 teaspoons sugar with 1-1/2 tsp cold water

1 teaspoon dark sesame oil

1 clove garlic -- minced

2 teaspoons minced fresh ginger

1 small onion -- sliced in rounds

1 rounds cut in half

4 cups fresh vegetables* -- in bite-sized

in bite-sized pieces

1 1/2 teaspoons cornstarch mixed

 

* (carrots, broccoli, cabbage, green pepper, cauliflower, etc.)

 

Combine the 1 Tbs soy sauce with the 1-1/2 tsp vinegar. Sprinkle over the

tofu. Saute in a nonstick skillet over medium-high heat until starting to

turn golden. Remove from pan and set aside.

 

Combine the water, 1 Tbs soy sauce, 2 tsp vinegar and sugar in a small

dish. Set aside.

 

Heat the sesame oil in a nonstick wok or deep skillet. Add the garlic and

ginger and saute briefly, but do not let them brown. Add the onion and

fresh vegetables and stirfry, tossing constantly, about 2 or 3 minutes.

Pour the water mixture over and reduce heat to medium-low. Cover and let

steam for 2 to 3 minutes or until crisp-tender.

 

Remove the cover and raise the heat to high. Add the cornstarch/water

mixture and stir briefly until sauce thickens. Stir in the tofu and heat

through. Serve at once with steamed rice.

 

Note: Add some purchased hoisin or stirfry sauce if desired. Leftover

marinated tofu also makes a nice addition.

 

Yield: 5 servings Serving size: 1 cup

 

Per serving: 108 calories, 4 g total fat (0.7 g sat fat), 7 g pro, 13 g

carb, 3.2 g fiber, 241 mg sodium, 0 mg cholesterol. Exchanges: 2-1/2

vegetable, 1/2 medium-fat meat

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Grilled Kabobs

 

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

Serving Size : 4 Preparation Time :0:00

Categories : Grilling Sauces And Marinades

Soyfoods Vegetables

Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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***ORANGE MARINADE***

1/4 cup apple cider vinegar

2 tablespoons lower-sodium soy sauce

1 teaspoon minced fresh ginger

1/4 cup undiluted orange juice concentrate -- thawed

2 tablespoons lemon juice

1 pound firm frozen tofu -- thawed

excess water squeezed out

OR 12 oz tempeh -- steamed

8 medium mushrooms

1 green pepper -- in 1 " squares

1 onion -- in 8 wedges

1 medium zucchini -- in 1 " pieces

8 cherry tomatoes

 

Use any of the marinades given below, or substitute your favorite homemade

or bottled marinade. Yield: 4 servings. Serving size: 1 skewer

 

Whisk together all marinade ingredients. Set aside. Cut tofu or tempeh

into 1 " cubes. Place them into a covered dish or zippered plastic bag.

Add all the vegetables except the cherry tomatoes to the bag and pour the

marinade over them. Marinate in the refrigerator at least 4 hours.

Carefully stir or turn the zippered bag over a few times while marinating.

 

Divide the marinated ingredients evenly, along with the cherry tomatoes,

and thread on four skewers. Place under a broiler or on the grill. Cook,

turning and brushing with marinade a few times, about 8 minutes or until

vegetables are tender crisp.

 

Per serving with tofu: 190 calories, 8 g total fat (1.3 g saturated fat),

16 g protein, 18 g carbohydrates, 3.5 g fiber, 285 mg sodium, 0 mg

cholesterol. Exchanges: 1 vegetable, 1 other carbohydrate, 2 medium-fat

meat. Per serving with tempeh: 246 calories, 8 g total fat (1.1 g

saturated fat), 21 g protein, 28 g carbohydrates, 9.0 g fiber, 273 mg

sodium, 0 mg cholesterol. Exchanges: 1-1/2 starch, 1 vegetable, 2

medium-fat meat.

 

Teriyaki Marinade: 1/3 cup lower-sodium soy sauce, 2 tsp minced fresh

ginger, 3 Tbs honey, 2 Tbs sherry.

 

Sweet Mustard Marinade: 1/4 cup thawed undiluted apple juice concentrate, 2

Tbs honey, 3 Tbs cider vinegar, 1 Tbs lower-sodium soy sauce, 2 Tbs mustard.

 

 

 

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* Exported from MasterCook *

 

Hungarian Supper

 

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

Serving Size : 1 Preparation Time :0:00

Categories : Slow Cooker Soyfoods

Vegetables Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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12 ounces mushrooms -- sliced

8 ounces tempeh -- in 3/4 " dice

1 cup carrots -- in 1/2 " dice

2 medium onions -- chopped

1 large tomato -- peeled, seeded &

-- chopped

1 small bell pepper -- chopped

2 cloves garlic -- minced

1 1/4 cups vegetable broth

2 tablespoons paprika

1 tablespoon dried parsley

2 teaspoons dill

1/2 teaspoon caraway seed -- lightly crushed

1/2 teaspoon salt

1/4 teaspoon pepper

1 package silken tofu -- (10.5 oz)

1 cup frozen peas -- thawed

 

Slow cooking in the crockpot allows the flavors of this goulash to mellow

and blend, and the tempeh gets a chance to absorb some of the sauce.

 

Put the mushrooms, tempeh and carrots into a crockpot. (No need to steam

the tempeh first.)

 

Combine onions, tomato, bell pepper, garlic and broth in a blender

container and pur‚e. Add the pur‚e to the crockpot and mix well.

 

Add the paprika, parsley, dill, caraway seed, salt and pepper to the

crockpot and stir them in. Cover and cook on low heat 8-10 hours.

 

Shortly before serving, pur‚e the silken tofu in a blender with a little

liquid from the crockpot until very smooth. Stir it into the crockpot, add

the peas and heat through. Serve over cooked noodles, potatoes, rice or

other grains.

 

Yield: 6 servings Serving size: 1-1/2 cups

 

Per serving: 193 calories, 6 g total fat (0.5 g sat fat), 17 g pro, 22 g

carb, 6.2 g fiber, 379 mg sodium, 0 mg cholesterol. Exchanges: 1 starch,

1-1/2 vegetables, 1-1/2 lean meat

 

Converted by MC_Buster.

 

 

 

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