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Beef, Tofu, Green Soybean Stir Fry
1 Tbs vegetable oil
1 large red bell pepper, cut into thin strips (about 1 1/2 cups)
1 large bunch broccoli, cut into flowerets (about 4 cups)
1 box (10 oz.) frozen green soybeans
1 1/4 pound sirloin steak, fat trimmed, and cut into strips
1 Tbs vegetable oil
1/2 tsp minced ginger
1 Tbs cornstarch
1 Tbs soy sauce
2 Tbs water
1 tsp vegetable oil
1/2 pkg (16 oz.) firm, water-packed tofu, drained, cut into chunks or strips
- Heat first tablespoon of vegetable oil in large
skillet or wok over medium-high heat.
- Add red pepper strips and broccoli flowerets.
- Cook, stirring constantly, until crisp tender.
Stir in green soybeans and cook one minute, or until green soybeans
are no longer frozen.
- Remove vegetables with a slotted spoon and
place in a bowl and cover. Set aside.
- Heat second tablespoon of vegetable oil in
same skillet or wok.
- While oil is heating, make a paste of the ginger,
cornstarch, soy sauce, water, and one teaspoon vegetable oil in a
measuring cup or small bowl. Set aside.
- Add strips of beef sirloin to hot oil. Stir
and cook until almost done.
- Add soy sauce paste mixture and stir well.
- Add vegetables back to wok or skillet and toss
well.
- Add strips of tofu and toss lightly, until
tofu is heated throughout.
- Serve over hot steamed rice or Asian noodles.
Yield: 6 servings. Per serving: 336 calories,
14 g fat (3 g sat fat), 62 mg cholesterol, 255 mg sodium, 12 g carbohydrate,
39 g protein (9 g soy protein), 7 g dietary fiber.
Jerk Beans & Rice
1 Tbs soybean/vegetable oil
1 1/2 cups chopped onion
2 cups soy burger-style crumbles
1 Tbs jerk seasoning
1 tsp garlic powder
1/2 tsp salt
3 cups instant minute rice
1 1/2 cups water
1 can (14 oz.) lite coconut milk
1 can (15 oz.) black or white soybeans, drained
- Heat oil in a wok or skillet.
- Add onion and soy crumbles; stir until onion
is nearly done.
- Add jerk seasoning, garlic powder, salt, rice,
water and coconut milk.
- Cover and cook for 3 minutes.
- Add beans and stir lightly until heated throughout.
Yield: 4 servings. Per serving: 397 calories,
10 g fat (4 g sat fat), 0 mg cholesterol, 1133 mg sodium, 53 g carbohydrate,
26 g protein (18 g soy protein), 10 g dietary fiber.
Three-Bean Chili
1 1/2 cups chopped onion
2 tsp vegetable oil
1 can (15 oz.) white soybeans
1 can (15 oz.) black soybeans
1 can (15 oz.) red beans
2 cans (14.5 oz.) diced tomatoes
1 can (15 oz.) tomato sauce
2 Tbs brown sugar
1/2 tsp salt
1 tsp black pepper
2 tsp ground cumin
2 Tbs minced garlic
1 Tbs chili powder
- Heat oil in large pot over medium-high heat. ·Cook
onions until soft.
- Drain and rinse three beans and add to onions. ·Stir
in all remaining ingredients.
- Bring to a boil and then reduce heat to low
and simmer for 30 to 45 minutes.
Yield: 6 servings. Per serving: 303 calories,
7 g fat (1 g sat fat), 0 mg cholesterol, 1420 mg sodium, 42 g carbohydrate,
20 g protein (12 g soy protein), 12 g dietary fiber.
Marinated Green Soybean Pasta Salad
1 bag (16 oz.) Freshlike Baby Broccoli Blend
(contains sweet green soybeans)
2 cups frozen green soybeans (not in pod)
2/3 cup chopped green onion
2/3 cup chopped red onion
2 large tomatoes, chopped or 2 cups cherry tomatoes
4 cups cooked soy rotini or penne pasta (8 to 10 oz. dry pasta)
1 1/4 cups reduced-fat or fat-free Italian dressing*
- Combine all ingredients except salad dressing
in a large bowl and stir.
- Add salad dressing and toss lightly.
- Marinate in refrigerator at least three hours
before serving or until frozen vegetables are thawed.
Yield: 10 servings. *Per 1 cup serving using fat
free Italian dressing: 168 calories, 2 g fat (0 g sat fat), 0 mg cholesterol,
525 mg sodium, 24 g carbohydrate, 10.5 g protein (6.5 g soy protein),
5 g dietary fiber.
Black Bean & Corn Salad
2 cans (15 oz.) black soybeans, drained and
rinsed
2 cups frozen corn kernels, thawed
1 red pepper, chopped
1/2 cup chopped red onion
1 cup chopped green onions
1 jalapeno pepper, minced
2 tomatoes, chopped
Juice from 1 lime (about 1 2 tablespoons)
1/2 cup chopped cilantro
1 tsp minced garlic
1 tsp salt
1 Tbs olive oil
- Combine first seven ingredients in a large
bowl. ·Make dressing with lime juice, cilantro, garlic, salt,
pepper and olive oil; combine well.
- Pour over salad ingredients and toss lightly
to combine. Chill several hours before serving.
Yield: 10 servings. Per 3/4 cup serving: 120 calories,
3 g fat (0 g sat fat), 0 mg cholesterol, 299 mg sodium, 17 g carbohydrate,
8 g protein (6.25 g soy protein), 5 g dietary fiber.
Quik-Mex Bean Dip
1 can (15 oz.) black or yellow soybeans, drained
1 Tbs taco seasoning mix
2 Tbs salsa
- Add all ingredients to blender and mix until
smooth. Serve with taco chips cold or warm.
Yield: 10 servings. Per serving: 45 calories,
2 g fat (.3 g sat fat), 0 mg cholesterol, 144 mg sodium, 3.8 g carbohydrate,
3.8 g protein (3.6 g soy protein), 2.4 g dietary fiber. |
