Healthy Soy Recipe
Ingredients:
1 cup raw brown rice
1 cup dry textured soy protein
1/2 teaspoon each oregano, basil
1 (15 oz.) can garbanzo beans, drained and rinsed
1 medium onion, chopped
1 medium bell pepper, chopped
2 cups grated carrots
1 1/2 cups water
1 1/2 cups tomato juice
2 tablespoons Worcestershire sauce
1/3 cup wheat germ or dry bread crumbs
Preheat oven to 350 degrees. Lightly coat a 2-1/2 quart baking dish with nonstick spray. Make a layer of rice on bottom, then textured soy protein, then garbanzo beans. Sprinkle the oregano and basil over it, then layer the onion, bell pepper and carrots. Combine the tomato juice, water and Worcestershire sauce. Pour the liquid over the casserole. Sprinkle the wheat germ or bread crumbs over the top. Cover the casserole tightly with foil and bake at 350 degrees for 1-1/2 hours.
Recipe yields 8 servings Layered Rice Casserole. Serving size: 1 cup.
Nutrition information per serving: 206 calories, 2 g total fat (.02 g sat fat), 14 g protein (6 g soy protein), 40 g carbohydrate, 413 mg sodium, 0 mg cholesterol, 9.1 g dietary fiber.
