From HealthNewsDigest.com
Soy Great Tailgate
By
Sep 2, 2010 - 8:35:44 AM
(HealthNewsDigest.com) - Whether it’s for the Friday night lights, the love of your favorite college team or the familiar tune of Monday night football you enjoy, tailgating season is upon us and it’s time to break out your team colors and the mini-grill.
Tailgating is a great time to get together with friends and enjoy a variety of foods. While hotdogs, burgers and chips are common staples, tailgating also allows for some creativity to keep things interesting through the long football season. With that in mind, adding a soy-spin to some classic recipes will give your dishes a high quality, protein punch.
The Taco Burger recipe below will make either 6 taco burgers (similar to maid rites) or you can use it to fill ten 5 to 6 inch size corn tortillas. For the ultimate tailgating experience, we recommend using it for walking tacos (bag of soy chips + taco + toppings of your choice).
Taco Burgers, Tacos or Taco Salad
1 tablespoon oil
1 cup chopped green pepper/ jalapeno and/or onion
¾ cup water
½ pkg taco seasoning mix
1 cup Textured Soy Protein (TSP)
½ can fat free refried beans (7/8 cup)
Heat oil in a skillet. Add vegetables and sauté until soft. Add water and seasoning mix to skillet and heat to boiling. Add TSP, stir and let sit 3 minutes. Add refried beans. Stir and heat.
Makes 2 ½ cups.
Double the recipe and use all the taco seasoning and the whole can of refried beans. Save some in the freezer for another meal.
Serve with shredded cheese, tomato, lettuce, salsa.
Nutritional Information Per Serving:
Kcals: 80kcals/serving
Sodium: 2mg/serving
Fat: 0mg/serving
Saturated fat: 0mg/servng
Cholesterol: 0mg/serving
Fiber: 4g/serving
Sugar: 3g/serving
Protein: 12g/serving
15% iron, 8% calcium, 18% Magnesium, 17% Phosphorus
Sloppy Josephine
Tempeh and tofu are perfect in this zesty tomato sauce. You’ll never miss the meat.
8 ounces tempeh or firm water-packed tofu
2 tablespoons canola oil
1 large onion, minced
2 large garlic cloves, minced
1 1/2 tablespoons chili powder
1/2 teaspoon ground cumin
1 1/ 2 cups canned crushed tomatoes
3 tablespoons ketchup
1 cup frozen peas, thawed
3 (2-ounce) hamburger buns
1. Crumble the tofu or tempeh into small bits with your hands into a bowl. Heat 1 tablespoon oil in a large, heavy skillet over high heat. When the oil is hot, add the tempeh or tofu and turn the heat to medium. Cook for about 6 minutes, stirring occasionally, until the tempeh or tofu is golden brown. Add the minced onion to the pan and the remaining tablespoon of oil, and sauté, stirring occasionally, until softened, about 5 minutes. Add the garlic, chili powder, and cumin and cook 2 minutes more. Add the tomatoes, ketchup and 1/2 cup water, the peas, and cook for 2 minutes.
2. Spoon over split and toasted burger buns. Yield: 3 sandwiches.
CALORIES 26 (7% from fat); FAT 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); PROTEIN 3.9g; CARBOHYDRATE 24.7g; CHOLESTEROL 4mg; IRON 1.4mg; SODIUM 227mg; CALCIUM 20mg;
Tempeh Burrito Filling
Yield: Enough filling for 6-8 burritos
8 oz tempeh cut into 1/2” cubes (this is approximately 120 pieces)
3 T. extra virgin olive oil
1 onion, sliced thinly
2 garlic cloves, minced
1 1/2 T. chile powder
1/2 t. chipotle powder (more if increased heat is desired)
1 1/2 c. water or stock
2 T. cider vinegar
1/2 t. cumin
1 t. salt (this amount may be more or less depending on the amount of salt in the chile
powder)
3 T. tomato sauce
2 t. sugar
1 can (15 oz) cooked brown soy beans, drained
Bring to a boil 1 qt. of water. Add tempeh and simmer for 15 minutes. Drain in a colander and rinse briefly with water. Pat dry.
In a large sauté pan, lightly brown the tempeh in 1 1/2 T. olive oil over high heat. Remove from pan and reserve. Do not allow the tempeh to become too brown.
In the same sauté pan over moderate heat, sauté the onions in the remaining olive oil until they are translucent and lightly brown.
Add garlic and cook for 2 more minutes.
Add chile and chipotle powders. Cook for just a few moments, or until you can smell the chile.
Immediately add the water or stock so that the chile and chipotle powders do not burn and become bitter.
Add remaining ingredients and the tempeh. Bring to a boil and reduce to a simmer. Simmer for 30 minutes. Taste for seasoning and serve wrapped in a burrito along with traditional accompaniments such as:
· Cilantro
· Cheese
· Avocado slices or guacamole
· Diced tomato
· Diced onion
Recipes courtesy of The Soyfoods Council.
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