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Low Carb Soy Ravioli

Soy Ravioli

2 cups soy flour
1-1/2 tsp salt
2 eggs
2 Tbsp canola oil
4-6 Tbsp water
Filling: Ricotta

In mixing bowl, combine soy flour and salt. Make a well in the center. Add egg and canola oil. With a fork, slowly whisk egg and oil into the surrounding flour/salt mixture until dough is coarse and crumbly. Add 1 Tbsp at a time of water at a time, incorporating with flour. Work dough with the heel of the hand for 5 minutes. Cover with inverted bowl and let rest.

Divide dough into 3 parts and roll on lightly floured board into 10″ X 20″ sheets. Using knife/pastry wheel, lightly mark dough parallel to the 10″ side, at 4″ interwals. Mark lengthwise at 2″ intervals, to make 4″ X 2″ strips.

Moving along the bottom of the 10″ side, place 1 tsp filling about 2/3 way up the strip. Fold bottom half up to cover filling. Seal edges with fork. Place on lightly floured board to rest.

Bring lightly salted water to a rolling boil in a 4-6 quart pan on the stove. Add pasta. Cook for 6 minutes. Drain and serve. Makes about 60 ravioli.

Nutritional Information for 1/6 recipe: Calories: 150 ,Carbohydrates: 14g, Fiber: 8g, Net Carbohydrates 6g, Protein: 18g, Fat: 0 g

Steak Tips with Peppered Mushroom Gravy

Steak Tips with Peppered Mushroom Gravy

Servings

4 servings (serving size: about 3/4 cup beef mixture and 2/3 cup noodles)

Calories

344 calories per serving

Ingredients

• 2 cups uncooked egg noodles
• Cooking spray
• 1 pound top sirloin steak, cut into 3/4-inch pieces
• 1 tablespoon butter
• 2 tablespoons finely chopped shallots
• 1 (8-ounce) package pre-sliced baby bella mushrooms
• 1 teaspoon minced garlic
• 1 tablespoon lower-sodium soy sauce
• 3 tablespoons all-purpose flour
• 1 1/2 cups fat-free, lower-sodium beef broth
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 3 fresh thyme sprigs
• 1 teaspoon fresh thyme leaves (optional)

Preparation

1.)  Cook noodles according to package directions, omitting salt and fat; drain.
2.)  While noodles cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steak; sauté 5 minutes, browning on all sides. Remove from pan; cover.
3.)  Melt butter in pan over medium-high heat. Add shallots and mushrooms; sauté 4 minutes. Add garlic; sauté 30 seconds. Stir in soy sauce. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Gradually add broth, stirring constantly. Add pepper, salt, and thyme sprigs. Bring to a boil; cook 2 minutes or until thickened. Return beef to pan; cook 1 minute or until thoroughly heated. Discard thyme sprigs. Garnish with thyme leaves, if desired.

Pineapple-Teriyaki Chicken

Pineapple-Teriyaki Chicken

Servings

4 servings

Calories

360 calories per serving

Ingredients

• 1/3 cups dry sherry
• 1/4 cups reduced-sodium soy sauce
• 2 tablespoons brown sugar
• 1 cans pineapple rings, plus 1/3 cup juice from the can
• 4 large boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed
• 1 teaspoons cornstarch
• 1 tablespoons butter

Preparation

1.)  Whisk sherry, soy sauce, brown sugar, and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.
2.)  Meanwhile, preheat grill to medium-high.
3.)  Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.
4.)  Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.

Thai Chicken Pizza

Thai Chicken Pizza

Servings

6 servings

Calories

355 calories per servings

Ingredients

• 20 ounces prepared whole-wheat pizza dough
• 1/4 cup smooth natural peanut butter
• 3 tablespoons water
• 2 teaspoons reduced-sodium soy sauce
• 2 teaspoons rice vinegar
• 2 teaspoons minced fresh ginger
• 1 clove garlic, minced
• 1 teaspoon canola oil
• 8 ounces boneless, skinless chicken breast, trimmed and diced
• 1 red bell pepper, diced
• 4 scallions, thinly sliced
• 2/3 cup shredded part-skim mozzarella cheese

Preparation

1.)  Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2.)  Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3.)  Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.
4.)  Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.
5.)  Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

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