Healthy Cooking: Soy Recipes for Breakfast, Lunch and Dinner
Vegetarians have long known that soy foods are an excellent source
of protein. For those of us who eat meat, it's a great idea to
replace some of the animal proteins in our diets with low-fat,
no-cholesterol soy foods. This week we continue our Healthy Cooking
series with soy recipes you and your family are almost guaranteed
to like. You don't have to tell them that they contain soy until
after they've been gobbled up!
We start with chocolate pancakes made with soy protein powder and
soy milk and covered with strawberries. They'll keep you feeling
full for hours. For lunch, we offer an unusual variation on peanut
butter and banana sandwiches. For dinner, try delicious, cheesy
lasagna that tastes rich, yet has far less fat than most
recipes.
Chocolate Soy Pancakes with Strawberry Topping
These chocolate pancakes look as good as they taste, sprinkled
with powdered sugar and topped with strawberries. They're perfect
for a holiday or birthday breakfast.
4
cups strawberries, diced (may be thawed frozen berries)
2 T. Splenda
1 cup flour
2 T. soy protein powder
3/4 cup unsweetened cocoa powder
4 T. Splenda
2 tsp. baking powder
1/4 tsp. salt
3 large eggs, lightly beaten
3 T. canola oil
1 1/2 cups plain soy milk
1 T. powdered sugar
Cooking spray
Mix the strawberries and 2 T. Splenda together in a bowl and leave
out at room temperature while you make the pancakes.
Mix the flour, soy protein and cocoa in a medium bowl. Add the 4 T.
Splenda, baking powder, and salt. Mix.
In another bowl, mix the eggs, oil, and soy milk together.
Fold the wet ingredients into the dry mixture until they're just
blended. The batter will be slightly lumpy.
Spray a skillet with cooking spray and put over medium-high heat.
Ladle the batter by scant quarter cups into the pan. Cook until
bubbles form on the surface and the edges darken, about 2 minutes.
Turn and continue cooking until the pancake resists lightly when
gently pressed in the center with your finger, about 2 minutes.
Sprinkle the pancakes with the powdered sugar. Serve with
strawberry topping.
Serves 4. Each serving has 500 calories, 20 grams fat, 4 grams
saturated fat, 160 mg cholesterol, 20 grams fiber, and 760 mg
sodium.
Tofu, Peanut Butter and Banana Sandwiches
A very flavorful soy variation on an old favorite, peanut
butter and bananas.
6
ounces silken tofu, firm
2 T. peanut butter
1 medium banana
2 T. Splenda
1/2 tsp. ground cinnamon
2 tsp. honey
2 tsp. vanilla extract
2 tsp. lemon juice
10 slices whole-wheat bread, toasted
Mash together all ingredients except bread. Chill. Spread on
whole-wheat toast.
Serves 5. Each serving has 250 calories, 7 grams fat, 1 gram
saturated fat, no cholesterol, 5 grams fiber, and 230 mg
sodium.
Tofu Lasagna
The tofu blends with the cheeses in this rich-tasting version
of lasagna.
14-ounce package of silken tofu, firm
3/4 cup low-fat ricotta cheese
1/2 cup low-fat cottage cheese
1 1/4 cup shredded part-skim mozzarella cheese
2 tsp. dried basil
2 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. garlic powder
6 T. grated Parmesan cheese
2 T. olive oil
1 large chopped yellow onion
6 garlic cloves, minced
2 26-ounce jars spaghetti/marinara pasta sauce
12 ounces whole-wheat lasagna noodles (12 noodles)
Cooking spray
Preheat the oven to 375 degrees. Start cooking the lasagna noodles
according to package directions.
Mash the tofu in a medium bowl. Add ricotta cheese, cottage cheese,
1 cup of the mozzarella cheese, basil, oregano, salt, pepper,
garlic powder and 4 T. of the Parmesan cheese. Mix until
smooth.
Heat olive oil in a medium skillet. Add the onion and saute for 5-6
minutes. Add the minced garlic and cook 1 more minute. Cool
slightly and add to the tofu/cheese mixture.
Spray a 9 x 13 baking dish with cooking spray. Spread half a jar of
spaghetti sauce on the bottom. Put 4 noodles side by side to form a
single layer. Spread 1/3 of the tofu/cheese mixture on top of the
noodles. Repeat these steps to form 2 more layers. Pour the rest of
the spaghetti sauce on top and sprinkle with the remaining 1/4 cup
mozzarella cheese and 2 T. Parmesan cheese.
Cover with aluminum foil and bake for 30 minutes. Uncover and bake
another 20 minutes. Remove from oven and let stand for 20 minutes
before slicing.
Makes 8 large servings. Each serving has 440 calories, 15 grams
fat, 5 grams saturated fat, 35 mg cholesterol, 8 grams fiber, and
780 mg sodium.
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