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Barbecued Chicken-Style Pizza
1 pkg (6 oz.) soy chicken veggie strips
1 unbaked pizza crust (10 x 14-inch rectangle or 15-inch round)
1 bottle (18 oz.) spicy barbecue sauce
1 cup chopped red onion
1/2 cup chopped green pepper
2 cups shredded soy mozzarella cheese
- Preheat oven to 425°F.
- Dice soy chicken veggies strips into squares
and place in bowl. Coat with 1/2 cup barbecue sauce.
- Cover pizza dough with barbecue sauce.
- Top with diced soy chicken veggie strips, onion,
green peppers, and soy cheese.
- Bake for 10 to 20 minutes until hot throughout
and pizza crust is done.
Yield: 12 servings. Per slice: 335 calories, 5.5
g fat (0 g sat fat), 0 mg cholesterol, 882 mg sodium, 54 g carbohydrate,15
g protein (7 g soy protein), 2 g dietary fiber.
Sausage Noodle Casserole
4 cups uncooked extra-wide egg noodles
1 pkg (14 oz.) of soy sausage crumbles
1 medium onion, chopped
1 tsp garlic, minced
1/2 cup soymilk
1 can (10.75 oz.) cream of celery soup
1 can (10.75 oz.) cream of mushroom soup
1 pkg (8 oz.) soy cheddar cheese
1 Tbs vegetable oil
- Cook egg noodles according to package directions.
Drain and set aside.
- Cook soy sausage crumbles, onion, garlic in
vegetable oil until onion is tender.
- Mix crumble mixture, noodles, soups, milk,
and 1/2 package of cheese together.
- Place mixture in casserole; sprinkle top with
remaining cheese.
- Reheat covered casserole in microwave for 4
minutes on high power or until cheese is melted.
Yield: 12 servings. Per serving: 230 calories,
6.7 g fat (1.0 g sat fat), 1.5 cholesterol, 903 mg sodium, 22 g carbohydrate,
15.7 g protein (6 g soy protein), 2.9 g dietary fiber.
Chili Mac Skillet
1 bag (12 oz.) soy burger style crumbles
1 cup chopped onions
1 can (15 oz.) yellow soybeans
1 1/2 cans (15 oz.) tomato sauce
1 can (15 oz.) crushed or diced tomatoes
1 cup uncooked soy macaroni
1/2 cup water
1 can (4.5 oz.) chopped green chili peppers, drained
1 Tbs chili powder
1 tsp minced garlic
2 cups (8 oz. bag) shredded soy cheddar-flavored cheese
- Spray stovetop skillet or electric skillet
with vegetable cooking spray.
- Preheat electric skillet to 400°F or stovetop
skillet to medium high.
- Add chopped onions and soy burger style crumbles.
Cook until the onions are tender and the crumbles are heated throughout,
about 5 to 7 minutes.
- Stir in all other ingredients except soy cheddar
cheese. Bring mixture to a boil, stirring often. ·Reduce heat
and simmer, covered, about 20 minutes or until macaroni is tender.
- Stir often while cooking.
- Sprinkle chili mac with shredded soy cheddar
cheese, cover and heat for 2 minutes more until the cheese is melted.
Yield: 5 servings. Per serving: 470 calories,
13 g fat (1 g sat fat), 0 mg cholesterol, 2128 mg sodium, 50 g carbohydrate,
40 g protein (22 g soy protein), 10 g dietary fiber.
Soy Breakfast Burrito
Vegetable cooking spray
6 eggs
1/4 cup plain soymilk
2 Tbs minced onion
1/4 tsp ground sage
1/4 tsp ground thyme
1/4 tsp pepper
1 Tbs vegetable oil
1 pkg (14 oz.) soy sausage
8 large flour tortillas
Salsa
Shredded soy cheese (cheddar)
- Coat electric skillet or wok (or skillet on
stovetop) with cooking spray.
- Heat over medium heat. Mix eggs, soymilk, onion,
sage, thyme and pepper in bowl.
- Pour into heated skillet and cook, stirring
frequently, until eggs are cooked and scrambled. Scoop out eggs and
set aside.
- Heat oil in skillet and add soy sausage. Cook
until heated throughout and breaking sausage up into crumbles.
- Add scrambled eggs to sausage and stir until
mixed. Serve immediately with flour tortillas. Add salsa and shredded
soy cheese if desired.
Yield: 4 servings. Per 1/2 cup serving on 1 flour
tortilla: 300 calories, 9 g fat (2 g sat fat), 160 mg cholesterol,
611 mg sodium, 37 g carbohydrate, 17 g protein (12 g soy protein),
4 g dietary fiber.
Soy Chicken Jambalaya
2 stalks chopped celery
1 medium chopped onion
1/2 cup chopped green pepper
2 Tbs margarine
1 can (14.5 oz.) diced tomatoes
1 can (14.5 oz.) chicken broth
1 cup long grain rice
1 tsp crushed basil
1/2 tsp salt
1/4 tsp pepper
1 can (4 oz.) diced mild green chiles
1 bay leaf
1 pkg (6 oz.) soy chicken veggie strips
- In skillet cook celery, onion, green pepper
in margarine till vegetables are tender.
- Stir in can of tomatoes, chicken broth, rice,
basil, salt, pepper, chiles, soy chicken veggie strips, and bay leaf.
- Bring to boiling; reduce heat.
- Cover and simmer about 20 minutes or till rice
is tender.
- Discard bay leaf and serve.
Yield: 4 servings. Per serving: 322 calories,
7.6 g fat (1.5 g sat fat), 1 cholesterol mg, 1385 mg sodium, 52.3 g
carbohydrate, 11.5 g protein (5.6 g soy protein), 5.3 g dietary fiber.
Soy Burger Hash
1 pkg (12 oz.) soy burger-style crumbles
2 onions, thinly sliced
1 Tbs Worcestshire sauce
4 cups frozen hash brown potatoes
1 jar (12 oz.) chili sauce
1 cup water
Salt & pepper to taste
- Crumble soy burger-style crumbles into small
pieces in skillet with onions, Worcestshire sauce, chili sauce, water.
Cook till heated through.
- Add bag of frozen hash browns and cook until
potatoes are tender. If mixture seems too dry, add 1 tablespoon of
water at a time until potatoes are cooked.
Yield: 5 servings. Per serving: 397 calories,
17.5 g fat (5.6 g sat fat), 16 mg cholesterol, 911 mg sodium, 48.8
g carbohydrate, 17.2 g protein (12 g soy protein), 5.9 g dietary fiber.
Beans & Franks
4 soy hot dogs, sliced into circles
1 can (15 oz.) pork & beans
1 can (15 oz.) yellow soybeans
1/2 cup brown sugar
2 Tbs ketchup
- Slice soy hot dogs into round circles.
- Mix hot dogs, beans, brown sugar, and ketchup
thoroughly in large sauce pan.
- Heat beans/dogs mixture till hot.
Yield: 4 servings. Per serving: 416 calories,
7.3 g fat (1.4 g sat fat), 7 mg cholesterol, 1225 mg sodium, 64.3 g
carbohydrate, 26.4 g protein (20.7 g soy protein), 9.2 g dietary fiber.
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