SaladsBEEF SALAD WITH GINGER SOY DRESSING Ginger Soy Dressing Place all Ginger Soy Dressing ingredients in food processor or blender. Process until smooth; cover and refrigerate. Serves 4. Beef Salad Nutrition Per Serving: 420 Calories, 37g Protein, 13g Carbohydrate, 5g Fiber, 24g Fat, 5g Sat. Fat, 0g Trans Fat, 55mg Cholesterol, 290mg Sodium BLACK BEAN SALAD Combine in large bowl drained soybeans, corn, celery, sweet peppers, green onion and olives; toss to mix. Combine remaining ingredients in a small bowl and whisk to blend all ingredients or in a cruet and shake until blended. Add freshly ground pepper to taste. Pour dressing over soybean mixture and marinate at least one hour. Serves 6. Per serving: calories 180, 6.7g protein (6 grams soy protein), 1.5g carbohydrates, 5g fiber,10.8 g fat 0g sat fat, 0g trans fat, 0mg cholesterol, 983 mg sodium
CHINESE CABBAGE AND NOODLE SALAD 1 head of Napa cabbage, shredded Toss together the cabbage, onions, almonds and sunflower seeds. Break up oriental noodles and add to cabbage mixture with tofu cubes; toss. Combine dressing ingredients, seasoning packets from oriental noodles, oil, vinegar and sugar; and blend well. Add dressing to cabbage mixture before serving and toss. ½ cup soymilk Blend soymilk, silken tofu, mayonnaise, sugar, dill weed and French dressing until smooth. Pour blended mixture in cabbage and mix. Salt and pepper to taste. Chill until ready to serve. Serves 10. Yield: 10 ½ cups. Per ½ cup serving: *From “Put a Little Soy in Your Life” page 60 CRANBERRY TURKEY SALAD Combine all ingredients in large mixing bowl. Cover and chill. Serves 4. 2 cups broccoli florets Combine broccoli, cauliflower, red bell pepper, Swiss Cheese and soynuts in large bowl. In small bowl blend ranch dressing, soy milk, chives and rosemary; combine with remaining ingredients. Serves 6. 1 package (16 ounces) vegetable rotini pasta, cook according to package directions, drain In large bowl lightly combine pasta, broccoli, tomatoes, sweet bell pepper, salami, red onion, black soybeans, mozzarella cheese and olives. Add dressing and blend with salad ingredients; chill. Sprinkle with parmesan cheese before serving. Serves 8 to 10. GREEK SALAD WITH TANGY LEMON TOFU DRESSINGSalad
3 cups (2
large) cucumbers, peeled and chopped Dressing
1 package
(12.3 oz) silken soft tofu Combine all salad ingredients in large bowl. Process all dressing ingredients except feta cheese in blender or small food processor until smooth. Pour dressing over salad and mix until blended. Sprinkle with cheese. Makes 6 cups. Per cup: Calories 180; total fat 11 g; saturated fat 2.5 g; cholesterol 10 mg; sodium 430 mg; carbohydrate 12 g; fiber 3 g; total protein 10 gram; soy protein 6.3 g. GRILLED CHICKEN AND STRAWBERRY SALAD Salad: Strawberry Vinaigrette: Brush chicken breast with vegetable oil. Sprinkle dry rub mixture over chicken and spread to coat both sides. Place chicken on grill over hot coals about 5-inches from heat. Cook about 15 minutes per side turning once during cooking. Cook until meat thermometer inserted into thickest part of chicken breast reaches 170o F. Let meat rest about 10 minutes. Combine all vinaigrette ingredients in blender and blend for a 30 seconds or until thoroughly combined; store in refrigerator. Arrange salad greens, strawberries, oranges, pears and green onion on serving platter or individual serving plates. Slice grilled chicken and add to salad plate. Serve with Strawberry Vinaigrette as desired. Serves 4. HERB VINAIGRETTE Thoroughly blend all ingredients in blender or jar with tight fitting lid until smooth. Makes 1 cup dressing
1
bag (16 oz.) Baby Broccoli Blend frozen vegetables* Combine all ingredients in bowl. Marinate in refrigerator at least 4 hours before serving. Yield 6 cups. MEXICAN BLACK BEAN AND CORN SALAD 1 can (15 oz)
black beans or black soybeans, drained and rinsed Place black beans, corn, edamame, red pepper, green onion and cilantro in mixing bowl. Combine lime juice, cumin, garlic and vegetable oil until well blended; pour over vegetables and combine thoroughly. Chill before serving. Makes about 4 cups. 3 ½ cups (9 ounces) uncooked bow-tie or farfalle pasta Cook pasta as directed on package and cool. Combine in large bowl pasta, shrimp, snow peas, bell pepper, cherry tomatoes, mushrooms, celery, onion, edamame and Parmesan cheese. Blend Parmesan dressing and soy milk; add to pasta mixture with salt and pepper; lightly blend. Chill. Serves 10 to 12.
1 pkg. (16 oz.) frozen vegetables, thawed Combine all ingredients. Chill and serve. Makes 10 servings. 1 package (12 oz.) soft silken tofu Place all ingredients in blender and mix until smooth. ROASTED VEGETABLE AND COUCOUS SALAD 3 cups broccoli florets, cut into ½-inch pieces Toss broccoli, red pepper and onions with 2 tablespoons soybean oil and ¼ teaspoon salt and ¼ teaspoon pepper. Place on foil-lined baking sheet. Bake at 425 degrees for 15 minutes until vegetables are tender and lightly browned. Meanwhile, cook couscous according to package directions. Place cooked couscous and roasted vegetables in large bowl. Pour vinegar and remaining soybean oil over salad and sprinkle with remaining salt and pepper; toss lightly until combined. Serve warm or chilled. Yield: 6 servings. Per 1 cup serving: calories 270, 14 g fat (2 g sat fat), 0 mg cholesterol, 210 mg sodium, 31 g carbohydrate, 5 g protein (3.5 g soy protein), 3 g dietary fiber *2008 Soyfoods Guide Recipe SPINACH FRUIT SALAD WITH RASPBERRY VINAGRETTE 3 cups fresh leaf spinach Dressing: Place all dressing ingredients in blender container. Whirl to thoroughly combine. 1package (10 ounces) refrigerated cheese-filled tortellini Cook tortellini as directed on package and cool. In large bowl combine broccoli, cauliflower, tomato, green onion, edamame, cucumber and dressing. Sprinkle with Parmesan cheese and lightly blend. Chill. Serves 4 to 6. 2 cups cooked bulgur wheat with soy grits Mix together all ingredients and chill at least an hour before serving. Makes about 4 servings. TACO FIESTA SALAD TRIPLE POTATO SALAD Cook potatoes in large saucepan with water until fork tender; drain and cool slightly. Cut potatoes into bite-size pieces. In separate small bowl combine mayonnaise, sour cream and mustard. Add dressing mixture to potatoes and gently combine. Add eggs, celery, green onion, chives, salt and pepper; thoroughly blend. Chill before serving. Serves 6 1 cup edamame, cooked Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl. Pour dressing over salad and toss until combined. Serve with pita bread or whole grain crackers. Yield: 4 servings: Per 1 cup serving: calories 210, 3 g fat (0 g sat fat), 25 mg cholesterol, 350 mg sodium, 27 g carbohydrate, 16 g protein (7 g soy protein), 4 g dietary fiber *2008 Soyfoods Guide Recipe 2 pounds boneless chicken, cooked Cut cooked chicken into bite size pieces and mix with apples, grapes, oranges, celery, raisins and walnuts. Blend mayonnaise and tofu until creamy; add to chicken and blend. Chill and serve on lettuce leaf. Serves 4. 2/3 cup
vegetable oil Toss 11/2 pounds of fresh torn spinach leaves with warm dressing. Garnish with bacon bits, chopped hard-cooked egg, sliced fresh mushrooms, sliced almonds or mandarin orange sections. Makes 6 servings. WHEAT BERRY AND SOY SALAD Dressing: Cook wheat berries in chicken broth for 1 hour or until tender; drain and cool. Add black soybeans, celery, cucumber, green onion, tomatoes and basil to cooled wheat berries. In separate bowl mixing bowl combine dressing ingredients. Blend together all ingredients and chill at least an hour before serving. Makes 4-6 servings. WILD GREEN SALAD WITH RASPBERRY WALNUT VINAIGRETTE Dressing: Wild Green Salad: Place all dressing ingredients in food processor or blender. Process until smooth; refrigerate. Makes 1¼ cups dressing. Place greens in large serving bowl. Pour ½ cup dressing over salad; toss to blend. Sprinkle cheese, walnuts and raspberries over salad. Serve immediately. Makes 4 servings. ©2002-2012
Kansas Soybean Commission & Association |