Recipes from Diabetes Forecast #1

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Buster has placed 3 MasterCook recipes in this file:

 

Baked Tofu With Stir-Fried Vegetables

Low-Fat Baked Ziti

TVP Sloppy Joes

 

Kathleen

 

* Exported from MasterCook *

 

Baked Tofu With Stir-Fried Vegetables

 

Recipe By : Diabetes Forecast Magazine, April 1999

Serving Size : 4 Preparation Time :0:50

Categories : Soyfoods Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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***BAKED TOFU***

Cooking spray

1 pound firm tofu

2 tablespoons reduced-sodium soy sauce

1 tablespoon sesame seeds

1 teaspoon Chinese 5-spice powder*

***STIR-FRIED VEGETABLES***

2 tablespoons reduced-sodium soy sauce

2 tablespoons apple juice

4 tablespoons water

1 tablespoon cornstarch or arrowroot

1 tablespoon canola oil

3 cloves garlic -- finely chopped

3 cups broccoli florets

1 cup thinly sliced carrots -- (1 large carrot)

1 cup thinly sliced mushrooms -- any kind

1 cup sliced green or red pepper -- (1 pepper)

 

* This includes star anise, cloves, cinnamon, white pepper, and fennel seed.

 

Makes 4 servings. This recipe takes approximately 50 minutes to prepare.

 

Baked Tofu: Preheat the oven to 350F. Spray a cookie sheet with cooking

spray. Slice the tofu into 12 equal slices. Pour the soy sauce into a

shallow, flat pan. Place the tofu slices in the soy sauce; count to 30

(about half a minute) to coat one side. Turn the tofu slices over and do

the same on the other side. Reserve soy sauce.

 

Place the tofu slices on the prepared cookie sheet. Sprinikle them with

the sesame seeds and spices. Bake for 30 minutes. (Slices will be a

little darker, but not crisp.)

 

Stir-Fried Vegetables: While tofu is baking, combine soy sauce, apple

juice, and 2 of the 4 tablespoons water for soy sauce mixture. In other

bowl, combine cornstarch and remaining 2 tablespoons water for cornstarch

mixture. Heat the oil in a large skillet or wok over medium-high heat.

When the oil is hot, carefully add the garlic and stir-fry for 30 seconds.

 

Add the soy sauce mixture and the vegetables (broccoli, carrots, mushrooms,

and pepper). Cook, stirring constantly, until the vegetables are

crisp-tender, about 10 to 15 minutes. The broccoli will turn bright green.

Carefully cut baked tofu into cubes (it will be hot) and toss with the

vegetables and soy mixture. Cubes should be about 1/2-inch square. Add

the cornstarch mixture and cook, stirring, until the vegetables are glazed,

about 1 minute. Serve separately or over rice.

 

Nutrition Facts: Serving Size 1/4 recipe without rice. Carbohydrate

Exchanges 0.5. Vegetable Exchanges 2. Medium-Fat Meat Exchange 1. Fat

Exchange 1. Calories 204. Calories from fat 100. Total Fat 11 grams.

Saturated Fat 1 gram. Cholesterol 0 milligrams. Sodium 492 milligrams.

Total Carbohydrate 18 grams. Dietary Fiber 4 grams . Sugars 7 grams.

Protein 13 grams.

 

*Not appropriate for low-sodium diets.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Low-Fat Baked Ziti

 

Recipe By : Diabetes Forecast Magazine, April 1999

Serving Size : 12 Preparation Time :0:40

Categories : Soyfoods Beans And Legumes

Main Dishes, Vegetarian Pasta, Couscous, Etc.

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

16 ounces ziti -- uncooked

(can use penne or other small tube pasta)

28 ounces meatless spaghetti sauce

1/2 pound firm tofu

1 cup cooked or canned chickpeas -- drained

(garbanzo beans)

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon minced garlic -- (optional)

salt -- to taste

Pepper -- to taste

 

Makes 12 servings. This recipe takes 40 minutes to prepare.

 

Heat oven to 350F.

 

Cook pasta according to package directions, but omit salt. Drain. In a

food processor or blender, blend spaghetti sauce, tofu, chickpeas, and

spices (basil, oregano, garlic, pepper, and salt if desired) until smooth.

 

Place half the sauce in a large bowl. Add the cooked pasta and mix gently,

but well.

 

Spoon into 13- x 9- x 2-inch pan and spread remaining sauce over the top of

the casserole.

 

Cover (can use foil) and bake 20 minutes in preheated oven. Uncover and

bake an additional 15 minutes. Cut into 12 equal pieces.

 

Serving Size:1/12 recipe. Starch Exchanges 2.5. Amount per serving:

Calories 21.1 Calories from fat 19. Total fat: 2 grams. Saturated Fat 0.

Cholesterol 0 milligrams. Sodium 339 milligrams. Total Carbohydrate 41

grams. Dietary Fiber 4 grams. Sugars 7 grams. Protein 9 grams.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

TVP Sloppy Joes

 

Recipe By : Diabetes Forecast Magazine, April 1999

Serving Size : 6 Preparation Time :0:25

Categories : Soyfoods Main Dishes, Vegetarian

Sandwiches

 

Amount Measure Ingredient -- Preparation Method

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2 cups dry textured vegetable protein -- (TVP)

2 cups water

15 ounces canned no-salt-added tomato sauce

2 tablespoons cider vinegar

2 teaspoons onion powder -- (or to taste)

1 teaspoon minced garlic -- (or to taste)

1 teaspoon prepared mustard -- (or to taste)

1 teaspoon chili powder -- (or to taste)

Salt -- to taste (optional)

 

Makes 6 servings. This recipe takes 25 minutes to prepare.

 

Combine TVP and 1 cup of the 2 cups water. Set aside for 5 to 10 minutes

or until the water is absorbed.

 

Combine all the ingredients, including the TVP with the water, in a medium

saucepan: cook over medium heat, stirring often, until they are no longer

soupy, or to your desired consistency, about 10 to 15 minutes.

 

Divide equally over 6 slices of bread or inside 6 hamburger buns.

 

Serving Size 1/6 recipe not including bread. Starch Exchange 1. Very Lean

Meat Exchange 1. Amount per serving: Calories 114. Calories from fat 2.

Total Fat 0 grams. Saturated Fat 0 grams. Cholesterol 0 milligrams.

Sodium 39 milligrams. Total Carbohydrate 16 grams. Dietary Fiber 5 grams.

Sugars 4 grams. Protein 17 grams.

 

Converted by MC_Buster.

 

 

 

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