How would you like to add a high quality, low-fat protein to your diet for just pennies a serving? Professional chef Akasha Richmond explains how by sharing two recipes containing textured soy protein.
- Look for textured soy protein in the bean section of your grocery store or at the health-food market. It can be bought dry and reconstituted or frozen and ready to use.
- Substitute the product for half the meat called for in a recipe, or use it exclusively.
Vegetarian Bolognese Sauce
Ingredients:
1 cup textured vegetable protein
1 cup boiling water
1 tsp. ketchup
1 Tbs. olive oil
1 cup finely chopped onion
2 cloves garlic, minced
1 jar tomato sauce
Preparation:
Variation:Turn this recipe into sloppy joe sauce by adding enough ketchup to sweeten the mixture. Serve over buns (figure B).
Non-Tuna CasseroleIngredients:
1 Tbs. butter or olive oil
1/4 cup diced onion
1 cup sliced mushrooms
2 cups plain soy milk (or skim or regular milk)
3/4 cup water
1/4 cup quick cooking flour
1/4 cup Parmesan cheese
2 cups cooked noodles or macaroni
1 cup frozen peas
1/2 cup textured soy protein
1/2 cup water
1 tablespoon soy sauce
1/2 cup crushed corn flakes
1 Tbs. melted butter
Preparation:
Cook onion and mushrooms in olive oil until softened. Add milk and simmer. Combine water and flour, whisking until there are no lumps, and add to milk mixture. Continue simmering until thickened. Stir in cooked noodles and peas. While the milk mixture simmers, add water and soy sauce to the textured soy protein. Stir until reconstituted. Add to milk mixture. Combine butter and corn flakes and sprinkle over the top of mixture (figure C). Bake in a 350 oven for 25 minutes.Variation: For a pot pie, eliminate the noodles and substitute two cups of vegetables. Bake in a 400-degree oven for 30 minutes.
Guests Akasha Richmond
Author / Healthy Chef / Owner Akasha's Visionary Cusine
Los Angeles, CA
Phone: 323-939-1099
E-mail:
chefakasha@aol.com
Website:
www.chefakasha.com Also in this Episode
