SD State University
2010 Soy Contest
Recipes
 Amanda Scanlan, SDSU
Appetizer
Bacon Ranch Fillo Baskets
4 oz tofu-silken firm
½ cup edamame-chopped
2 tsp ranch salad dressing dry seasoning mix
1 Tbsp chopped red pepper
½ tsp lime juice
2 Tbsp real bacon bits
2 Tbsp sharp cheddar cheese
12 “Athen’s Mini Fillo Shells”
Using a fork, mix tofu, edamame, ranch mix, red pepper, lime juice, bacon bits, and cheese. Refrigerate at least 2 hours. Fill shells and serve immediately.
Yield: 4 Servings (3 shells each)
Nutritional Analysis: One serving equals 166 calories, 4.12 g fat (1.29 g saturated fat), 5.63 mg cholesterol, 505 mg sodium, 10.91 g carbohydrate, 1.31 g fiber, 7.08 g total protein, 3.5 g soy protein.
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 Blake Prouty, SDSU
Salad - Winner "Most Creative Use of Soy"
Soy Lime Pico Quinoa
1 cup of water
1 tsp. chili powder
1 tsp. Cumin
1 tsp. Soy Vegetable Oil
1 tsp. Soy Sauce
1 tsp. Chicken Base
1 Clove Garlic (sliced thin)
½ cup Quinoa (unprepared, but rinsed)
½ cup Edamame (thawed, shelled)
½ cup silken firm Tofu
1 Lime
½ cup Tomato (diced)
½ cup green onion (diced)
½ cup fresh cilantro leaves, chopped
1 Avocado (diced)
Combine water, chili powder, cumin, oil, soy sauce, chicken base and garlic in saucepan and bring to a boil. Once water is boiling, add Quinoa, lower temperature and cover, stir occasionally. Quinoa should simmer for 20 minutes or until seeds have opened. Add Edamame near completion of the seeds cooking, at about 15 minutes. Let quinoa cool uncovered. Dice tofu and marinate in lime juice for 15-20 minutes. Add garlic, tomatoes, green onions, Diced Tomatoes, diced Green Onions, and Cilantro. Toss Diced Avocados together with Tofu gently into the salad.
Yield: 4 servings
Nutritional Analysis: One serving equals 237 calories, 11.58 g fat (1.42 g saturated fat), .11 mg cholesterol, 541 mg sodium, 27.59 g carbohydrate, 6.41 g fiber, 8.36 g total protein, 3.59 g soy protein.
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 Amanda Scanlan, SDSU
Bread - 1st Place Winner
Cherry Almond Scones
1½ cup all-purpose flour
½ cup soy flour “Bob’s Red Mill Soy Flour”
¼ cup “Soya Powder” soy protein concentrate
2 Tbsp brown sugar
2 tsp baking powder
½ cup Blue Bonnet margarine (80% fat)
1/3 cup (80 ml) sugar free maple flavored syrup
1 egg
1 tsp almond extract
4 Tbsp milk, skim
1/3 cup (53 g) chopped dried cherries
½ cup sliced (crushed) almonds (set aside 2 Tbsp)
1 Tbsp (5g) raw sugar
5 Tbsp + 1 tsp butter
2 tsp honey
1/8 tsp vanilla
1/8 tsp cinnamon ground
Scones: Mix flours, Soya Powder, brown sugar and baking powder in a large bowl. Cut in margarine with pastry blender or crisscrossing two knives, until looks like a fine crumbs. Stir in syrup, egg, almond extract, 3 Tbsp milk, cherries, and crushed almonds. Mix until dough forms a ball. Turn dough onto a floured surface and knead lightly 10 times. Pat into an 8 inch circle. Brush with remaining milk and cut into 8 wedges. Separate slightly. Top with remaining 2 Tbsp almonds, and raw sugar. Bake at 400 degrees for 18 minutes or until golden and check with a toothpick.
Honey butter: Mix butter, honey, vanilla, and cinnamon until well combined. Garnish scones with honey butter.
Yield: 8 servings
Nutritional Analysis: One serving equals 383.63 calories, 24.17 g fat (7.68 g saturated fat), 47.43 mg cholesterol, 300 mg sodium, 36 g carbohydrate, 2.57 g fiber, 9.23 g total protein, 4.33 g soy protein.
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 Amanda Scanlin, SDSU
Entrée - 1st Place Winner
Cajun Rice with Soybeans
1 (8 oz) package “Zatarain’s New Orleans style Chicken Creole Rice Mix”
1 (8 oz) can water chestnuts-drained and sliced
1 (14.5 oz) can diced tomatoes
2 cups water
1 (15 oz) can soy beans
4 oz tofu- silken firm
2 tsp lemon juice
1 tsp olive oil
½ cup pepper jack cheese
Bring water, rice, tomatoes, and water chestnuts to a boil. Cover and simmer for 20-25 minutes until most of the water is absorbed and rice is cooked. Remove from heat. Mix tofu, lemon juice, and olive oil in food processor. Add to rice mixture.
Yield: 6 servings (1 cup each)
Nutritional Analysis: One serving equals 302 calories, 8.74 g fat (2.4 g saturated fat), 8.33 mg cholesterol, 307 mg sodium, 42.7 g carbohydrate, 5.06 g fiber, 14.23 g total protein, 8.43 g soy protein.
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 Amanda Scanlan, SDSU
Dessert - 1st Place Winner
Cocoa-Berry Crepes
Crepes:
1 cup soy milk
3/8 cup “Egg Beaters”
2/3 cup all-purpose flour
½ tsp salt
2 Tbsp melted butter
1 Tbsp butter
Wisk milk, Egg Beaters, and flour. Add salt and melted butter. Refrigerate about 2 hours (or up to 24 hours). Heat a nonstick 8 inch skillet and grease with 1 Tbsp butter. Pour about 1/3 cup batter into pan and swirl creating a thin, even layer. Wait until edges are golden and middle has set. Flip. Remove when golden. Cool.
Filling:
1 cup tofu-silken firm
¼ cup “Premium Cocoa” powder unsweetened
¼ cup sugar
1 tsp vanilla extract
Blend filling ingredients together and spread on cooled crepes and roll up.
Topping:
Mix 1 ½ cup frozen fruit mixed berries, thawed and 3 Tbsp sugar. Spoon onto crepes and top each with 2 Tbsp Cool Whip. Garnish with a mint leaf.
Yield: 8 servings
Nutritional Analysis: One serving equals 206 calories, 7.58 g fat (4.44 g saturated fat), 11.45 mg cholesterol, 225 mg sodium, 28.87 g carbohydrate, 2.04 g fiber, 5.91 g total protein, 2.75 g soy protein.
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