Dinner Recipes
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Soy Meat Loaf
A great meatloaf alternative for vegetarians.
Serving: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
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Ingredients |
Directions:
- Preheat oven to 350°F and lightly grease a medium baking pan.
- Crumble soy sausage in a large mixing bowl. Add bread crumbs, carrots, onions, garlic, basil, thyme, oregano, tarragon, salt and pepper, mixing thoroughly.
- Stir in the tomato paste thoroughly.
- Shape the mixture into two small loaves, and place in the baking pan.
- Bake the loaves for 30 minutes.
- Brush the top of each loaf with tomato sauce, and bake for 5 more minutes.
- Meanwhile, heat the remaining tomato sauce in a separate pan.
- Remove meatloaves from oven, slice and serve hot. Pass the warmed tomato sauce on the side. Serves 6.
Nutritional Info: Based on individual serving. Calories 364
Total |
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Salmon Cakes with Soy-Ginger Mayonnaise
Yields: 12 salmon cakes or 6 main-dish servings
Prep Time: 35 minutes
Cook Time: About 25 minutes
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Ingredients |
Directions:
- In 3-quart saucepan, combine potatoes, 1 teaspoon salt, and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 6 to 8 minutes or until potatoes are fork-tender. Drain potatoes; place in large bowl.
- Meanwhile, with knife, finely chop salmon; refrigerate. From lemon, grate 1 teaspoon peel and squeeze 1 teaspoon juice; set aside.
- In nonstick 12-inch skillet, heat 2 teaspoons oil over medium heat. Add onion and cook 8 minutes or until golden brown, stirring occasionally. Stir in 1 tablespoon ginger; cook 30 seconds. Add onion mixture to bowl with potatoes. With potato masher, coarsely mash potatoes with onion mixture.
- To bowl with potato mixture, add salmon, lemon peel, egg, pepper, and remaining 1/2 teaspoon salt. Stir to mix well. Shape salmon mixture into twelve 3" by 3/4" cakes, using about 1/3 cup mixture for each.
- In same skillet, heat 1 teaspoon oil over medium heat. Add 6 salmon cakes and cook 5 to 6 minutes or until cooked through and browned on both sides, turning over once. Transfer salmon cakes to plate; keep warm. Repeat with remaining 1 teaspoon oil and salmon cakes.
- While salmon cakes are cooking, prepare soy-ginger mayonnaise: In small bowl, with spoon, mix lemon juice, mayonnaise, soy sauce, and remaining 1 teaspoon ginger.
- To serve, on each of 6 dinner plates, place some lettuce; top with 2 salmon cakes. Serve salmon cakes with mayonnaise and, if you like, lemon wedges.
Nutritional Info: Calories: 280 |
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Soy Fettuccine Alfredo
A soy version of an old favorite.
Serving: 6
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
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Ingredients |
Directions:
- Cook the pasta in plenty of boiling water until just al dente, and drain.
- Heat the oil in a large pot over medium heat and saute the garlic for a few minutes, without letting it brown.
- Stir in the soy milk.
- Add the noodles, stirring to coat them with sauce and to prevent sticking.
- Add the soy mozzarella and soy parmesan, stirring until the cheese melts and the sauce thickens.
- Stir in the parsley, salt and pepper.
- Serve immediately.
Nutritional Info: Calories: 430 |
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Pasta with Soy Sausage Bolognese
Serve this satisfying pasta dish with a fresh green salad for a fantastic meal. The sauce is rich in flavor but low in fat!
Serving: 6
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
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Ingredients |
Directions:
- Heat the olive oil in a large saucepan over high heat and sauté the onions and sausage until they are browned, about 8 minutes. Add the garlic and sauté for 30 more seconds.
- Stir in the wine, tomatoes, brown sugar and parsley. Lower the heat and simmer for 30 minutes.
- Cook the pasta shells and serve with sauce. Top with soy parmesan, if desired.
Nutritional Info: Calories: 202 |
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Orange-Glazed Steak
We marinated the beef in a soy and garlic mixture, then brushed it with orange marmalade on the grill. Serve with Peach Salsa (see below) on the side.
Serving: Serves: 6
Cook Time: 5 minutes plus 30 minutes to marinate
Total Time: 30 minutes plus 30 minutes to marinate
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Ingredients |
Directions:
- In 13" by 9" glass baking dish, mix soy sauce, garlic, and pepper. Trim fat from round steak; add steak to soy sauce mixture, turning to coat. Cover and refrigerate 30 minutes, turning once.
- Place steak on grill over medium heat; spoon remaining marinade over steak. Cook steak 25 minutes for medium-rare or until of desired doneness, brushing with orange marmalade during last 10 minutes of cooking, turning steak occasionally.
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Nutritional Info: Calories: 400 |
Peach Salsa
Stirring in just a bit of peach or apricot jam brings out the fresh sweetness of the peaches.
Serving: 6 cups
Total Time: 20 minutes
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Ingredients |
Directions:
- In large bowl, toss ingredients until combined. Cover and refrigerate until ready to serve or up to two days.
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Nutritional Info: Calories: 40 |
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Maple-Glazed Salmon
Serving: Yields: 4 main-dish servings
Cook Time: 10 minutes
Total Time: 25 minutes
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Ingredients |
Directions:
- Preheat oven to 475 degrees F. In small bowl, with wire whisk or fork, mix maple syrup, soy sauce, ginger, cornstarch, and water until blended.
- In shallow 1 1/2-quart casserole, place salmon skin side down. Spoon glaze over fish and roast 15 minutes, without turning over, or until fish flakes easily when tested with a fork, basting once halfway through cooking time. Sprinkle with green onion to serve.
Nutritional Info: Calories: 340 |
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Honey-Soy Glazed Pork Chops
Serving: Serves: 4
Cook Time: 10 minutes
Total Time: 25 minutes
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Ingredients |
Directions:
- Sprinkle 1 side of each pork chop with black pepper.
- Heat nonstick 12-inch skillet over medium-high heat until hot. Add pork chops, pepper side down, and cook about 4 minutes or until browned. Reduce heat to medium. Turn pork chops and cook 6 to 8 minutes longer, until they just lose their pink color throughout. Transfer pork chops to platter, cover with foil to keep warm.
- Meanwhile, in cup, mix honey, soy sauce, balsamic vinegar, and cornstarch until smooth.
- Add garlic to skillet, cook 30 seconds, stirring. Stir honey mixture into skillet (mixture will boil) and cook 1 minute, stirring. Spoon sauce over pork chops. Sprinkle with green onions for garnish if you like.
Nutritional Info: Calories: 230 |
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Lactose Intolerant Cheese and Macaroni
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Ingredients |
Directions:
- Melt margarine and add flour, stirring and cooking until almost brown.
- Stir in milk and continue stirring until thick. Add cheeses to taste.
- Continue cooking until cheese has melted; add to cooked pasta.
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Garlic Mashed Potatoes with Soy Milk
If you love creamy mashed potatoes but want to avoid using milk, follow this recipe.
Serving: 6
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
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Ingredients |
Directions:
- Peel and dice the potatoes. In a steamer basket set over boiling water, steam the potatoes for 15 minutes, until cubes are soft.
- While the potatoes are steaming, heat the oil on medium heat in a small saucepan and lightly sauté the garlic, about 30 seconds.
- Add the soy milk and reduce to a simmer. Continue to cook the mixture while the potatoes finish steaming.
- When the potatoes are soft, mash them with a potato masher and stir in the soy milk mixture and the margarine, adding just as much as needed to reach the desired consistency. Garnish with parsley and serve.
Nutritional Info: Calories: 170 |
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Ginger-Soy Marinated Tuna
The salty taste of soy sauce is balanced by the sweetness of ginger in this asian style fish dish. To ensure freshness and flavor, be sure to use sushi-grade tuna.
Serving: 6
Prep Time: 70 minutes
Cook Time: 15 minutes
Total Time: 85 minutes
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Ingredients |
Directions:
- Rinse the tuna under cold water and drain in a colander. Cut the steaks into six pieces and place in a bowl.
- Mix the remaining ingredients except the scallions in a medium size saucepan, and heat until thickened, stirring constantly over medium heat with a wooden spoon to prevent lumps. Let cool.
- Pour the marinade over the tuna and rub the mixture all over the fish. Cover with a plastic wrap and let it marinate for 1 hour if possible.
- Prepare a medium-hot fire for grilling, and brush the grill with oil. Place the grill about three inches above the coals. Grill the tuna for about 3 to 4 minutes on each side for rare, 5 to 6 for medium rare. (You may also sear the fish in a heavy frying pan, heating the pan until it is very hot, brushing it with oil and searing the tuna on both sides, covered, over very high heat.)
- Distribute onto plates, cover with scallion greens and serve immediately.
Nutritional Info: Calories: 270 |
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Lobster, Corn and Jalapeno Soy Jack Quesadilla
A quesadilla with a crispy exterior, succulent melted cheese and lobster on the inside? How can you go wrong?
Serving: 6
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
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Ingredients |
Directions:
- Heat a small nonstick skillet with the olive oil and cook the corn, stirring, for 5 minutes. Add 1 tablespoon of water if the pan gets dry. Add coriander, cumin, and chili powder and season with salt and black pepper to taste. Set aside.
- In a medium nonstick skillet, place 1 tortilla on the bottom. Evenly distribute the corn, lobster, scallions, and cheese on the tortilla. Place the second tortilla on top and cook until golden on the bottom, 2 to 3 minutes. Turn the quesadilla over and cook until golden on the other side, 2 to 3 minutes more, or until the cheese melts. Cut into 6 pieces and serve immediately.
Notes:
- Use regular cheese instead of the soy cheese if you prefer.
- You can substitute shrimp or crab for the lobster.
Nutritional Info: Calories: 244 |
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Chicken Adobo
Serving: 6
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
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Ingredients |
Directions:
- Put all ingredients in a (approximately) 5 quart pan.
- Cover and cook on the stove on medium heat for 30 minutes.
- Serve with Basmati Rice
Nutritional Info:
Calories: 167 |
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Chicken Satay with Peanut Butter Sauce
Serve these chicken kabobs with a crisp salad or rice noodles to make a complete meal.
Serving: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
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For Kabobs (makes 4): 3 tbsp. soy sauce 2 tbsp. oil 1/2 tsp. curry powder 1 clove garlic, minced 1 lb. boneless, skinless chicken breasts, |
Sauce ingredients: 1 tsp. oil 1/4 cup sliced green onions 1/2 tsp. ground ginger 1/4 to ˝ tsp. red pepper flakes 1/2 cup peanut butter 1 cup water 1 tbsp. soy sauce |
For chicken kabobs, combine 3 tablespoons soy sauce, 2 tablespoons oil, curry powder, garlic, and chicken breasts. Cover and marinate by refrigerating 2 hours or overnight.
Thread chicken onto wet bamboo skewers. Broil 6 inches from heat, turning and basting with remaining marinade, about 5 minutes or until done.
While chicken is broiling, make the peanut sauce by heating 1 teaspoon oil over medium heat; add green onions and red pepper flakes. Cook 1 minute.
Stirring constantly, add peanut butter to green onion and pepper mixture. Gradually stir in water and soy sauce until well blended. Add ginger. Bring to a boil until mixture thickens. Serve hot or at room temperature with chicken kabobs. Makes 1 ˝ cups of sauce.
Per Serving: 380 calories, 23 g fat, 8 g carbohydrates, 35g protein
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Broccoli Pesto Pizzas
This pretty presentation of broccoli packs a powerful punch of two cancer fighters common in cruciferous veggies: isothiocyanates and indoles.
Prep time: 18 minutes
Cook time: 16 minutes
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1 c packed sm broccoli florets 2 lg cloves garlic ½ c basil leaves 1½ Tbsp olive oil 1½ Tbsp lemon juice 2 Tbsp water |
1/3 c grated Parmesan cheese 2 Tbsp chopped walnuts ¼ tsp salt 4 mini whole-wheat pitas (4” diameter) ½ c chopped roasted red pepper ½ c shredded low-fat mozzarella cheese |
1. Place broccoli and garlic in microwaveable bowl. Cover with plastic wrap; microwave on high 45 seconds. Place in food processor with basil, oil, lemon juice, water, Parmesan, walnuts, and salt. Process 1 minute, or until smooth.
2. Preheat over to 375°F
3. Cut around edge of pitas and split in half. Place on baking sheet, rough side down, and bake 8 minutes. Turn over, and spread with pesto (1½ tablespoons each). Top with roasted pepper and mozzarella. Bake 8 minutes, or until heated through.
Makes 4 servings (8 pizzas)
Per Serving: 230 cal, 11 g pro, 20 g carb, 12 g fat, 4 g sat fat, 10 mg chol, 3 g fiber, 540 mg sodium
NOTE: Broccoli pesto can be made ahead; refrigerate in airtight container for up to 1 week. Can be drizzled on pasta and veggies, added to soup, or used as spread.
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