I know, I know—this hardly qualifies as a recipe (I can just hear the critics!). Yet this recipe has saved me from take-out more times than I care to admit. Gourmet it’s not, but it is low in fat and high in fiber and protein. And since everyone in my family likes this, it ranks among our favorite “emergency” dinners. Serve with Creamy Coleslaw (page 35) and baked sweet potatoes.
Recipe information
Yield
6 servings
Ingredients
Preparation
Step 1
Combine all of the ingredients in a large saucepan. Bring to a simmer and cook briefly, just until everything is heated through. Serve in shallow bowls.
soy analog products worth exploring
Step 2
So you’ve tried tofu and you just can’t make peace with it. Before you give up on soy, try some of the products listed below. Some of them are uncanny meat imitators, but without the fat and other detrimental effects. Do note that these soy foods, though almost always made with natural ingredients, are highly processed. Some are high in sodium, and may not give you as much nutritional benefit as plain tofu or tempeh. Still, they may be helpful to those making a transition to a meatless diet as well as anyone looking for more variety in their meals (and who isn’t?). All are carried by well-stocked supermarkets. You’ll find some in the produce section and others in the frozen foods section.
Step 3
Soy “chicken”-style patties, chunks, and nuggets
Step 4
Soy “beef”-style chunks
Step 5
Soy burgers
Step 6
Soy deli slices
Step 7
Soy hot dogs
Step 8
Soy sausages
Step 9
Soy pepperoni
Step 10
Soy “ground beef” substitute (sometimes called “crumbles”)
nutrition information
Step 11
Calories: 236
Step 12
Total Fat: 3g
Step 13
Protein: 17g
Step 14
Carbohydrate: 30g
Step 15
Cholesterol: 0mg
Step 16
Sodium: 565mg
