1 cup water
1 cup beef broth
½ cup light sour cream
1 (4 oz.) can mushrooms
2 1/4 cup egg noodles
1 cup textured soy protein
½ cup onions, chopped
3 Tbs soybean oil
1½ Tbs wheat flour
1/4 cup sherry
1 beef bouillon cube
1 tsp salt
¼ tsp pepper
Simmer textured soy protein in beef broth, water and beef bouillon for 5-7 minutes until tender. Drain textured soy protein and save liquid. Cook onions in oil until transparent; add mushrooms and drained textured soy protein. Stir in flour until it is absorbed. Gradually add reserved liquid, stirring until thickened. Add sherry, salt, pepper, and sour cream; heat thoroughly without boiling. Prepare noodles as directed on package and add to sauce.
Yield: 6 servings. Serving size: 1 1/4 cup. Per serving: 219 calories, 9.5 g total fat (2.5 g sat fat), 14 g protein (8 g soy protein), 18 g carbohydrate, 800 mg sodium, 21 mg cholesterol, 3.5 g dietary fiber.
1 (16 oz.) bag frozen vegetables for stew
1 (14.5 oz.) can low sodium beef broth
2 (15 oz.) cans 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 cups. Serving size: 1 1/3 cup. Per serving: 128 calories, 0 g total fat (0 g sat fat), 14 g protein (10 g soy protein), 19 g carbohydrate, 580 mg sodium, 0 mg cholesterol, 6.5 g dietary fiber.
1 cup textured soy protein
1 cup water
1 pound ground turkey, chicken or beef
1 envelope dry onion soup mix
¼ cup dried onion flakes
2 cups fresh bread crumbs
1 tsp parsley flakes
¼ tsp pepper
In medium mixing bowl, add water to textured soy protein. Allow textured soy protein to absorb water, about 10 minutes. Mix all ingredients together and form patties. Refrigerate for 30 minutes. Broil or grill to taste. Top with cheese or salsa.
Yield: 8 burgers. Serving size: 1 burger. Per serving: 248 calories, 4 g total fat (1 g sat fat), 27 g protein (6 g soy protein), 26 g carbohydrate, 715 mg sodium, 43 mg cholesterol, 2 g dietary fiber.
1 cup raw brown rice
1 cup dry textured soy protein
½ tsp each oregano, basil
1 (15 oz.) can garbanzo beans, drained and rinsed
1 medium onion, chopped
1 medium bell pepper, chopped
2 cups grated carrots
1½ cups water
1½ cups tomato juice
2 Tbs Worcestershire sauce
1/3 cup wheat germ or dry bread crumbs
Preheat oven to 350° F. Lightly coat a 2 1/2 quart baking dish with nonstick spray. Make a layer of rice on bottom, then textured soy protein, then garbanzo beans. Sprinkle the oregano and basil over it, then layer the onion, bell pepper and carrots. Combine the tomato juice, water and Worcestershire sauce. Pour the liquid over the casserole. Sprinkle the wheat germ or bread crumbs over the top. Cover the casserole tightly with foil and bake at 350° F for 1 1/2 hours.