Soy Diet: Painless Ways to Add Soy to Your Diet (cont.)
Now that we've checked out what's new in the world of soy, here are a couple of main-dish salad recipes using some of these products. Either makes a great warm-weather meal for vegetarians or anyone who wants to start reaping the health benefits of soy.
Mediterranean Pasta Salad
Journal as: 3/4 cup "starches and legumes without added fat" + 1/2 cup vegetables without added fat + 1 serving tofu without added fat.
This is a wonderful main dish pasta salad to serve on those hot summer nights!
4 cups dry, thin penne pasta (choose whole wheat pasta if you prefer)
Makes 8 servings.
Per serving: 380 calories, 19 g protein, 51 g carbohydrates, 10.5 g fat (1 g saturated fat, monounsaturated and polyunsaturated fat information not available for the sausage), 0.3 mg cholesterol, 5 g fiber, 280 mg sodium. Calories from fat: 25%.
Soy Best Taco Salad
Journal as: 1 veggie patty without added fat + 1 cup vegetables without added fat + 1 serving (1/4 cup) starch without added fat + 1 serving (1/2 cup) soy yogurt unsweetened.
You decide whether you want to use soy cheddar cheese and soy sour cream or the dairy versions of these products.
12 ounce package Smart Ground Taco/Burrito (Veggie Protein Crumbles) by LightLife
Makes 6 servings.
Per serving: 376 calories, 25 g protein, 50 g carbohydrate, 7 g fat (0.9 g saturated fat, 3.6 g monounsaturated, 1.9 g polyunsaturated fat), 1 mg cholesterol, 12.5 g fiber, 800 mg sodium. Calories from fat: 17%.
SOURCES: American Journal of Clinical Nutrition, February 2004. Journal of Nutrition, January 2004. Journal of Nutrition. American College of Nutrition, Vol. 23, No. 1, 2004.
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