Versatile Vegetarian--soy

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Two more soy recipes:

 

Black Bean Chili

Creamy Spinach And Pepper Lasagna

 

* Exported from MasterCook *

 

Black Bean Chili

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 1 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Main Dishes, Vegetarian Soups And Stews

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup soybean grits

2 teaspoons vegetable oil

1 1/2 onions -- diced

1 green bell pepper -- seeded and diced

3 carrots -- diced

1 medium zucchini

halved lengthwise and sliced

1 tablespoon chili powder plus

1 teaspoon chili powder

3 garlic cloves -- minced

1/2 teaspoon ground cumin

1/4 teaspoon cinnamon

1 pinch ground cloves

28 ounces canned whole plum tomatoes

(no salt added)

15 ounces canned black beans -- rinsed and drained

2 tablespoons tomato paste -- (no salt added)

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

 

Makes 4 servings

 

This recipe is an easy and delicious way to get more soy into your

diet. Soybean grits are cracked toasted soybeans, sold in natural food stores.

 

1. In a small saucepan, bring the soybean grits and 3/4 cup water to a

boil. Reduce the heat and simmer, covered, until the water is absorbed,

about 40 minutes.

 

2. In a large saucepan, heat the oil. Add the onions and bell pepper;

cook, stirring as needed, until softened, about 5 minutes. Add the

carrots, zucchini, chili powder, garlic, cumin, cinnamon and cloves; cook,

stirring, about 1 minute. Stir in the tomatoes, black beans, tomato paste,

pepper, salt and soybean grits. Cook, covered, stirring as needed, until

thickened, about 1 hour.

 

SERVING PROVIDES: 3 Fruit/Vegetables, 2 Protein/Milks, 1 Fat.

 

PER SERVING: 232 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg

Cholesterol, 547 mg Sodium, 39 g Total Carbohydrate, 14 g Dietary Fiber, 12

g Protein, 143 mg Calcium . 2 POINTS

 

 

 

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* Exported from MasterCook *

 

Creamy Spinach And Pepper Lasagna

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc.

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups low-fat milk -- (1%)

1/3 cup all-purpose flour

2 cups shredded part-skim mozzarella cheese

1/4 teaspoon freshly ground black pepper

10 ounces frozen chopped spinach

thawed and squeezed dry

1 cup fat-free ricotta cheese

1 tablespoon olive oil

2 red bell peppers -- seeded and sliced

1 onion -- sliced

2 garlic cloves -- chopped

1 cup pre-browned granular TVP

1 teaspoon fennel seeds -- crushed

1/4 teaspoon crushed red pepper flakes

8 no-boil lasagna noodles

 

Makes 4 servings

 

If you can find shredded four-cheese blend (a combination of mozzarella ,

provolone, Parmesan and Romano), use that instead of the mozzarella in this

recipe.

 

1. In a large saucepan, heat 2 1/2 cups milk over medium heat until

steaming. In a small bowl, whisk the remaining 1/2 cup of the milk with

the flour. Whisk into the hot milk; cook, stirring constantly, until the

sauce comes to a simmer and thickens. Continue to cook, stirring, 1

minute. Remove from the heat; whisk in 1 1/2 cups of the shredded cheese

and the black pepper.

 

2. In a medium bowl, stir together spinach and ricotta. Set aside.

 

3. In a large nonstick skillet, heat the oil. Add the bell peppers,

onion and garlic; cook, stirring as needed, until softened, about 5

minutes. Stir in the TVP, fennel seeds, pepper flakes and 2 tablespoons

water; cook until heated through, about 3 minutes.

 

4. Preheat the oven to 400oF. Spray a 9 " square baking dish with

nonstick cooking spray. With a spatula, spread one-fourth cup of the

cheese sauce in the bottom of the dish. Line the bottom with two

noodles. Spread with half of the spinach mixture, then another one-fourth

cup of the sauce. Add another layer of noodles, then top with all of the

sauteed vegetables and another one-fourth cup sauce. Add another layer or

noodles and the remaining spinach mixture. Finish with the remaining

noodles and sauce. Sprinkle with remaining 1/2 cup of the shredded cheese.

 

5. Spray a large piece of foil with nonstick cooking spray, and use it to

tightly cover the dish. Bake about 30 minutes; uncover and bake until

lightly browned and bubbling, about 10 minutes longer. Let stand 10

minutes before serving.

 

SERVING PROVIDES: 3 Breads, 1 Fruit/Vegetable, 5 Protein/Milks, 1 Fat.

 

PER SERVING: 546 Calories, 15 g Total Fat, 7 g Saturated Fat, 44 mg

Cholesterol, 519 mg Sodium, 60 g Total Carbohydrate, 5 g Dietary Fiber, 44

g Protein, 975 mg Calcium . 11 POINTS

 

Recipe from Weight Watchers Versatile Vegetarian

 

 

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