SD State University
2008 Soy Contest
Recipes
 
Appetizer - 1st Place State & Most Creative Use of Soy
Soy Stuffed Portobello Caps
Christa Eimers, SDSU
3 Portobello mushrooms
2 oz. Soy Cream Cheese (Tofutti)
2 oz. Tofu
1 oz. fat free cream cheese
1/4 cup TVP, re-hydrated
1/2 cup shredded Colby jack blend
2 tbsp Soy Cheddar Cheese
2 tbsp Green salsa (Salpico)
1 tbsp Basil Pesto (Classico)
Wash the Portobello mushrooms and pop the stems out of the center, set aside. Combine all remaining ingredients and mix well to create filling, reserving 1/4 cup cheese for mushroom tops. Spoon 2 1/2 tablespoons of filling generously into large caps. Sprinkle shredded cheese atop filling. Place mushrooms on pan lined with foil and broil for about 4-5 minutes or until cheese is melted and slightly browned.
Note: For large parties, baby bella caps work as a great appetizer! Just teaspoon mixture into small caps and follow same directions. (This is enough to stuff two packages of small mushrooms.)
Yield: 3 servings
Nutritional Analysis: One serving equals 228.03 calories, 9.15 g fat (2.28 g saturated fat), 3.26 mg cholesterol, 539.12 mg sodium, 18.39 g carbohydrate, 5.58 g fiber, 21.82 g total protein, 7.63 g soy protein.
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Salad - 1st Place State
Black Bean Salad
Kristina Moore, SDSU
1 can black soybeans rinsed and drained
1/2 cup slightly cooked corn
1/2 cup chopped red pepper
1/2 cup chopped fresh cilantro
1 whole avocado chopped
2-3 green onions thinly chopped
Combine all ingredients and mix well in large serving bowl set aside to make dressing.
Dressing
2 tsp. honey
3 tbsp. orange juice
2 tbsp. rice vinegar
1/2 tsp. cumin
1/4 cup canola oil
Salt & pepper to taste
Whisk together all ingredients except canola oil until well blended. Add canola oil and mix well. Salt and pepper to taste. Pour over black bean mixture. Refrigerate at least 4 hours before serving.
Yield: 6 servings
Nutritional Analysis: One serving equals 218.27 calories, 15.25 g fat (1.40 g saturated fat), 0 mg cholesterol, 111.96 mg sodium, 15.70 g carbohydrate, 5.82 g fiber, 6.31 g total protein, 4.91 g soy protein.
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Bread
Apple Banana Flax Muffins
Christa Eimers, SDSU
3 ripe bananas
1/4 cup applesauce
1/3 cup sugar
1 cup firm silken tofu
1 egg
3/4 cup light vanilla soy milk
2 tbsp. honey
1/2 cup milled flaxseed
1/2 cup soy flour
1 cup bread flour
2 tsp. cinnamon
1 1/2 tsp. baking soda
2 tsp. baking powder
1 apple, finely diced
Preheat oven to 350 degrees. Blend together, bananas, applesauce, sugar, tofu and egg. Add soy milk, honey, flaxseed and mix with dry ingredients until smooth. Fold in apple pieces. Spray muffin pan with nonstick cooking spray and bake for approximately 25 minutes or until inserted toothpick comes out clean. Remove from pan and cool.
Yield: 12 servings
Nutritional Analysis: One serving equals 204.20 calories, 3.67 g fat (.54 g saturated fat), 15.51 mg cholesterol, 196.11 mg sodium, 38.51 g carbohydrate, 5.90 g fiber, 7.72 g total protein, 4.1 g soy protein.
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Entrée
Pheasant Wild Rice Soup
Mallory Muntefering, SDSU
1/3 cup celery
1/3 cup carrots
1/4 cup green pepper
1/4 cup red pepper
3 tbsp. butter
1/3 cup flour
2/3 cup white Shoe Peg corn
1/8 tsp. black pepper
2 tsp. butter
2/3 cup mushrooms
1/8 tsp. ground nutmeg
1/2 tsp. salt
1 1/2 cup soybeans
1/8 tsp. cayenne
1 tbsp. jalapeno
9 oz. pheasant
1/3 cup. onion
42 oz. chicken broth
1 package wild rice (8.8 oz.)
1 tsp. parsley
1/3 cup heavy whipping cream
Chop celery, carrots, onion, red & green pepper. Heat 3 tbsp butter in skillet until hot. Stir in flour. Cook over low heat for 2 minutes or until mixture is the consistency of a roux, stirring constantly; do not brown. Set aside. Using same skillet melt 2tsp butter. Sauté chopped vegetables until the onion is tender. Stir in corn, mushrooms & jalapeno. Cook until mushrooms are tender. Set aside. Prepare wild rice according to directions on the package, set aside. Cut pheasant into bite size pieces and cook thoroughly. Bring Chicken broth to a boil. Stir in roux. Simmer until thickened. Stir in vegetables, parsley, salt, black pepper, nutmeg & cayenne. Bring to a simmer, stirring occasionally. Add pheasant pieces, wild rice & whipping cream. Cook until heated, stirring occasionally.
Total Servings: 6
Total Soy Protein: 39.93 grams
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Dessert
Nutty Banana Custard Pie
Sara Stauffer, SDSU
12 oz. firm tofu
1/4 cup soymilk, plain or vanilla
1 tsp vanilla extract
1/2 cup granulated sugar
1 tbsp. lemon juice
3 medium bananas, mashed
6 tbsp soynut butter, divided
1 prepared shortbread or graham cracker piecrust
Topping
1 pkg. Dream Whip
1/2 cup cold soymilk, plain or vanilla
1 tsp. Vanilla extract
Place tofu, soymilk, and vanilla in blender. Puree until tofu is smooth. Add sugar, mashed bananas, and lemon juice. Blend. Next, spread 2 tbsp of the soynut butter on the bottom of the piecrust. Take the remaining 4 tbsp of the soynut butter and stir it into the tofu mixture, leaving chunks of soynut butter in the mix. Pour the mix into the pie shell. Bake at 375°F for 40-45 minutes. Cool. Prepare Dream Whip according to package directions, using soymilk and vanilla extract. Spread on top of pie. Refrigerate until ready to serve.
Yeild: 8 servings.
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