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 Macaroni & Cheese
2 cups dry macaroni or soy pasta
4 Tbs margarine
4 Tbs flour
2 cups plain soymilk
2 cups (8 oz.) shredded cheddar cheese (soy or dairy cheese)
1 tsp mustard
salt, pepper, paprika to taste
- Preheat oven to 350°F.
- Cook macaroni according to package directions, drain.
- Meanwhile, melt margarine in medium sauce pan, add flour, stirring
to combine.
- Slowly add soymilk and cook, stirring until mixture thickens and
begins to boil.
- Remove from heat and stir in shredded cheese, mustard, and salt
and pepper to taste.
- Add cooked macaroni, mixing well.
- Turn into lightly greased 2-quart baking dish. Sprinkle with paprika
and bake for 30-40 minutes until bubbly around the edge and golden
brown on top.
Yield: 8 servings. Per serving: 310 calories, 13.3 g fat (1.2 g sat
fat), 0 mg cholesterol, 864 mg sodium, 29 g carbohydrate, 7.3 g protein
(3.1 g soy protein), 1.6 g dietary fiber.
Creamy Tomato Soup
2 tsp vegetable oil
1 medium onion, diced
1 cup soymilk, plain
1 (12 oz.) pkg firm lite silken tofu
1 large tomato, diced
1/2 tsp salt
1/2 tsp chopped garlic
1 tsp fresh basil, chopped
1/2 tsp white pepper
- Cook onion in sauce pan in oil for 3 minutes or until transparent.
- Add tomato and garlic, continuing to cook for 2-3 minutes.
- Add basil, salt, and pepper.
- Blend in soymilk. Cook, stirring constantly, for 1 minute.
- Remove from heat and cool briefly.
- Add in tofu. Transfer to food processor and purée until
smooth. Serve hot or chilled.
Yield: 3 servings. Per serving: 181 calories, 8.5 g fat (0 g sat fat),
0 mg cholesterol, 450 mg sodium, 17 g carbohydrate, 12 g protein (10
g soy protein), 3 g dietary fiber.
Instant Chocolate Pudding
2 boxes (4-serving size - about 4 oz. each) dry instant chocolate
pudding mix*
2 cups vanilla or plain soymilk
- Follow directions on pudding box, but add only soymilk amount listed
in this recipe.
- Refrigerate for at least one hour.
*Or any other flavor.
Yield: 4 servings. Per serving: 256 calories, 1 g fat (0 g sat fat),
0 mg cholesterol, 876 mg sodium, 60 g carbohydrate, 2 g protein (2 g
soy protein), 0 g dietary fiber.
Sunday Soy Brunch
20 slices, bread, sides trimmed off
1 pkg (8 oz.) shredded cheddar cheese (soy or dairy)
1 lb. soy Canadian bacon or soy ham slices
4 eggs
1 1/2 cup soymilk
1 1/2 cup skim milk
1 Tbs Worcestershire sauce
salt to taste
1/2 tsp dry mustard
2 cups corn flakes or soy cereal flakes
1/2 melted butter
- Place 10 slices of bread on bottom of lightly greased 9" x 13" pan.
- Layer soy Canadian bacon or soy ham and cheese over bread. Top
with remaining bread slices.
- In mixing bowl, add eggs, soymilk, dry mustard, and Worcestershire
sauce and beat with electric beater till mixed.
- Pour liquid over bread casserole.
- Refrigerate overnight. Before baking, combine corn flakes and melted
butter in bowl and stir until flakes are covered.
- Spread corn flakes over top of bread. Bake at 350°F for 1 hour,
uncovered. Let sit for 10 minutes before serving.
Yield: 12 servings. Per serving: 290 calories, 13 g fat (5.6 g sat fat),
8.2 mg cholesterol, 777 mg sodium, 28 g carbohydrate, 12 g protein (2
g soy protein), 1.5 g dietary fiber. |
