Healthy Soy Recipe
Ingredients:
1/4 cup tomato sauce
3 tablespoons water
1 teaspoon Worcestershire sauce
2/3 cup dry textured soy protein
1/2 cup chopped mushrooms
1/2 cup chopped onions
1 cup grated zucchini
1 clove garlic, minced
3/4 cup canned soybeans, drained & mashed
3/4 teaspoon each basil and oregano
1/4 teaspoon each sage and salt
1/8 teaspoon pepper
3/4 cup dry bread crumbs
1/4 cup rolled oats
Combine the tomato sauce, water, Worcestershire sauce and bring to a boil. Pour over the textured soy protein and set aside until ready to use. Cook the mushrooms, onions, zucchini and garlic in a nonstick pan. Add water if needed to prevent sticking, but cook away any excess liquid. Combine the textured soy protein, cooked vegetables and remaining ingredients in a mixing bowl. Mix together well. Using 2 Tbs of mixture at a time, form balls and place on a nonstick baking sheet. Bake for 20 minutes at 350 degrees, turning once. (If you don't want to bake, brown the balls in a nonstick skillet over moderate heat.)
Recipe yields 8 servings Italian Meat Balls. Serving size: 2 meat balls.
Nutrition information per serving: 138 calories, 3 g total fat (0.5g sat fat), 12 g protein (7 g soy protein), 18 g carbohydrate, 220 mg sodium, 0 mg cholesterol, 4 g dietary fiber.
