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 Chicken
Salad
2 cups chicken broth
2 cups textured soy protein (granulated or chunks pounded into smaller pieces)
1/4 cup onion, chopped
1/4 cup celery, chopped
2 Tbs pickle relish
1/4 tsp dill weed
Salt & pepper to taste
25 white or red grapes, halved
1/2 cup salad dressing or mayonnaise
- Bring chicken broth to boil.
- Add textured soy protein. Reduce heat and cook
until textured soy protein is tender and liquid is absorbed. Let
stand for 5 minutes.
- Stir in onion, celery, relish, dill weed, grapes,
salt & pepper to taste, and salad dressing.
- Chill and serve.
Yield: 6 servings. Per serving: 494 calories,
17.8 g total fat (2.8 g sat fat), 7 mg cholesterol, 685 mg sodium,
76 g carbohydrate, 19 g protein (8 soy protein), 15.3 g dietary fiber.
Hearty Vegetable Stew
1 bag (16 oz.) frozen vegetables for stew
1 can (14.5 oz.) low sodium beef broth
2 cans (15 oz.) whole peeled tomatoes
2 cups water
2 cups textured soy protein chunks
1 Tbs minced dried onion
2 Tbs each of Worcestershire sauce,
pepper, salt, oregano, and garlic to taste
- Combine all ingredients in a dutch oven or
stock pot (3 quart size).
- Stir well and simmer over low heat for 45 minutes,
or until textured soy protein chunks are tender.
Yield: 8 servings. Per serving: 128 calories,
0 g total fat (0 g sat fat), 0 mg cholesterol, 580 mg sodium, 19 g
carbohydrate, 14 g protein (10 g soy protein), 6.5 g dietary fiber.
Hungarian Goulash
1 cup textured soy protein (granulated or small
chunks)
1 small onion, chopped
1 clove garlic, chopped
3/4 cup ketchup
2 Tbs Worcestershire sauce
1 Tbs brown sugar
1 tsp salt
2 tsp paprika
1/2 tsp dry mustard
Dash cayenne red pepper
1 1/2 cups water
3 cups cooked noodles or macaroni (soy pasta may be substituted)
- Bring 2 cups of water to boil and add textured
soy protein. Reduce heat and cook until tender and liquid is absorbed.
- Add onion and garlic to textured soy protein.
- In separate bowl, mix ketchup, Worcestshire
sauce, brown sugar, salt, paprika, dry mustard, pepper, and 1 1/2
cups water.
- Add sauce and textured soy protein in pot on
stove on heat thoroughly.
- Add cooked noodles to sauce mixture on stove;
continue to heat thoroughly.
Yield: 8 servings. Per serving: 228 calories,
.8 g total fat (.1 g sat fat), 0 mg cholesterol, 571 mg sodium, 43.3
g carbohydrate, 11.8 g protein (6 g soy protein), 5.7 g dietary fiber. |
