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Copyright 1996 Indiana Soybean Development Council
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Theses recipes were created by Connie Cahill, consumer spokesperson for
the Ohio Soybean Council, and a highly respected home economist. 

Conversion of recipes to Meal-Master importable format was done by Karen
Mintzias, who is not affiliated with the Ohio Soybean Council or the
Indiana Soybean Development Council.

---------- Recipe via Meal-Master (tm) v8.02
 
      Title: BEEFY TOFU ENCHILADAS
 Categories: Main dish
      Yield: 8 servings
 
      8    8-inch soft flour tortillas
    1/2 c  Chopped onion
      1 lb Ground beef
           -- browned and drained
      1 cn Chopped green chilies (4oz)
      1    Garlic clove; minced
      1 ts Dried cilantro
 10 1/2 oz Firm tofu; mashed
    1/2 ts Cumin seed
      2 c  Diced tomato, drained
      2 c  Thick tomato salsa
      1 c  Shredded cheddar cheese
 
  Preheat oven to 350 degrees. Lightly spray a 9x13 inch baking dish with
  non-stick spray. In bowl, combine all ingredients except tortillas,
  tomato salsa and cheese. Place 1/2 cup of mixture in center of each
  tortilla and roll. Place in baking dish, seam side down. Pour salsa over
  enchiladas. Sprinkle with shredded cheese. Cover pan with aluminum foil
  and bake for 25 - 30 minutes.
  
  Yields 8 servings.
  
  (Per Serving): 374 calories/25 grams protein/30 grams carbohydrates/17
  grams total fat/6 grams saturated fat/42 mg cholesterol/811 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: SPAGHETTI SURPRISE
 Categories: Main dish, Pasta
      Yield: 6 servings
 
    1/2 lb Spaghetti
      2 tb Soy oil
    1/3 c  Parmesan cheese
      2    Eggs; beaten
 10 1/2 oz Firm silken tofu; crumbled
    1/2 c  Chopped onion
      1    Garlic clove; minced
    1/2 c  Chopped green bell pepper
      1 cn Spiced chopped tomatoes
           -(16 ounce can)
      6 oz Tomato paste
      1 ts Dried oregano
      1 ts Dried basil
      1 c  Lowfat cottage cheese
    1/2 c  Shredded mozzarella cheese
 
  Prepare spaghetti according to package directions and drain. Add soy
  oil. Combine parmesan cheese and eggs and add to spaghetti. Lightly
  spray 8 1/2 x 11 1/2 inch glass baking dish with non-stick spray. Place
  one half of spaghetti mixture in dish. Reserve remaining spaghetti.
  
  In large skillet, combine tofu, onion and green pepper and then saute
  until vegetables are tender. Drain off excess moisture and stir in
  tomatoes, tomato paste and herbs. Spread cottage cheese over spaghetti.
  Top with tofu/tomatomixture. Place remaining spaghetti over tofu and
  sprinkle with shredded cheese. Bake in a 350 degree oven for 45 minutes.
  
  Serves 6-8.
  
  (Per Serving): 259 calories/18 grams protein/22 grams carbohydrates/11
  grams total fat/3 grams saturated fat/66 mg cholesterol/515 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CALICO CHILI
 Categories: Main dish, Soup/stew, Meatless
      Yield: 8 servings
 
    1/2 lb Dried edible soybeans
           -(1/2 lb. = about 3-1/2 C.)
           -(soaked overnight)
      1 c  Chopped carrots
    1/3 c  Red bell peppers
    1/3 c  Green bell peppers
    1/3 c  Yellow bell peppers
      1 c  Chopped onions
      1 c  Chopped celery
      3    Garlic cloves; minced
      2 cn Chili-style diced tomatoes
           -(16 ounce cans)
      1 cn Dark red kidney beans
           -(16 ounce can), drained
      2 tb Chili con carne seasoning
      2 tb Seasoned pepper
      1 ts Dried oregano

--------------------------------CONDIMENTS:--------------------------------
           Low-fat shredded cheese
           Fresh chopped cilantro
           Fresh chopped onions
 
  Place packaged beans in 4-6 cups water and allow to soak overnight.
  Remove and drain. Soybeans may be frozen for future use. Bring 3 cups
  beans and 4 cups water to boil and simmer for 1 hour. Drain. Place all
  ingredients in crock pot. Stir to blend seasonings. Set on low andcook
  8-10 hours.
  
  Serves 8-10. Top with condiments, as desired.
  
  (Per Serving):
  159 calories/9 grams protein/21 grams carbohydrates/4 grams total fat/.6
  grams saturated fat/0 mg cholesterol/462 mg sodium
  
  MICROWAVE VERSION: Place water and soaked beans in large microwave dish.
  Microwave on HIGH for 20 minutes. Drain. Place beans and all other
  ingredients in dish. Stir to mix. Microwave on HIGH for 30 minutes,
  medium-high for 15 minutes and medium-low for 20 minutes. Allow to stand
  15 minutes. Serves 8-10.
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: ZESTY CORN MUFFINS
 Categories: Breads
      Yield: 12 muffins
 
    3/4 c  Flour
    1/4 c  Soy flour
      1 c  Yellow cornmeal
      2 tb Sugar
      4 ts Baking powder
      1 ts Salt
      1 c  Buttermilk
    1/4 c  Soy oil
      2    Eggs; slightly beaten
    1/2 c  Shredded cheddar cheese
    1/4 c  Chopped green chilies
 
  Preheat oven to 425 degrees. Spray muffin pans with non-stick spray. In
  medium bowl, combine first 5 ingredients. Stir together buttermilk, soy
  oil and eggs, and add to dry ingredients. Gently stir in cheese and
  green chilies. Pour into muffin pan. Bake for 22 to 25 minutes. Yields
  12 muffins.
  
  (Per Serving): 165 calories/5 grams protein/17 grams carbohydrates/7
  grams total fat/2 grams saturated fat/33 mg cholesterol/383 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: APPLE SALAD & TOFU-HONEY CINNAMON DRESSING
 Categories: Salads
      Yield: 8 servings
 
      2    Granny Smith apples; sliced
      2    Gala apples; sliced
    1/4 c  Fresh lemon juice
      1 c  Water
      3    Celery stalks
           - sliced diagonally
      1 cn Pineapple tidbits; drained
           -(8 ounce can)
    1/3 c  Walnuts, coarsely chopped
           Mint sprigs

---------------------------------DRESSING:---------------------------------
      1 c  Plain low-fat yogurt
    1/2 c  Soft silken tofu
      1 tb Honey
      1 ts Ground cinnamon
 
  Place sliced apples in mixture of lemon juice and water. Add more water
  if needed to cover apples. At serving time, drain liquid from apples.
  Combine apples, celery, pineapple and nuts. For the dressing: Combine
  yogurt, tofu, honey and cinnamon in a food processor and blend until
  smooth. Chill. Combine apple mixture with dressing and toss gently.
  Serve on a bed of fresh greens. Garnish with mint sprigs. Serves 8.
  
  (Per Serving): 114 calories/4 grams protein/14 grams carbohydrates/3
  grams total fat/.6 grams saturated fat/2 mg cholesterol/44 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: FRESH WALLEYE
 Categories: Fish
      Yield: 4 servings
 
      1 lb Walleye Fillets

------------------------------MAKE A PASTE OF:------------------------------
      2 tb Lemon juice
      2    Garlic cloves; minced
      3 tb Soy oil
      2 tb White wine
      1 pn Fresh chopped sweet basil
 
  Leaving skin on, place fillet skin down on broiler. Brush fillet with
  paste. Dust with paprika. Broil one side 10 minutes per each inch of
  thickness. If sauce is desired, use marinade of fresh garlic, dijon
  mustard, lemon juice, mayonnaise and soy oil. Garnish with lemon wedges,
  chopped parsley or chopped green onion. Serves 4 people.
  
  (Per Serving): 201 calories/23 grams protein/1 gram carbohydrates/10
  grams total fat/2 grams saturated fat/101 mg cholesterol/72 mg sodium
  
  (courtesy of Chef Ed Bihn, The Buxton Inn, Granville, Ohio).
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias.
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CRISPY CHICKEN STIR-FRY
 Categories: Poultry
      Yield: 4 servings
 
    3/4 lb Chicken breast
           -(boneless, skinless)
           - cut in strips
      3 tb Low-sodium soy sauce
      1 c  Sliced onion
      1 c  Green pepper
      1 c  Sweet red peppers
      1 c  Fresh mushrooms
      1    Garlic clove; minced
      1 tb Soy oil
    1/2 c  Sliced celery
      1 tb Cornstarch
    1/2 c  Low sodium chicken broth
      2 tb Dry white wine
           Cooked rice
 
  Combine chicken and soy sauce. Set aside 15 minutes to marinate. In
  large skillet or wok, heat oil and garlic. Add vegetables and stir-fry
  until tender crisp; remove from pan. Add soy sauce and chicken and
  stir-fry for about 2 minutes or until done. Combine cornstarch, chicken
  broth and wine. Return vegetables to wok or skillet and add broth
  mixture. Cook and stir until thickened. Serve with rice. Makes 4-6
  servings.
  
  (Per Serving): 219 calories/13 grams protein/32 grams carbohydrates/4
  grams total fat/.8 grams saturated fat/24 mg cholesterol/340 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CHICKEN ROMAINE VINAIGRETTE
 Categories: Poultry
      Yield: 4 servings
 
      4    Chicken breast halves
           - boned & skinned

-----------------------------HERBED VINAIGRETTE-----------------------------
    3/4 c  Soy oil
    1/4 c  Tarragon white wine vinegar
    1/4 c  Chopped fresh parsley
    1/4 c  Chopped fresh basil
      1 tb Finely chopped green onions

-----------------------------------SALAD-----------------------------------
  1 1/2 lb Romaine lettuce
    1/2 c  Sliced water chestnuts
    1/3 c  Fresh parmesan cheese
    3/4 c  Seasoned croutons
 
  Score chicken breasts and top with 1 tablespoon Herbed Vinaigrette per
  breast. Marinate in the refrigerator for at least one hour. Grill
  chicken 15 minutes & slice diagonally. Wash & tear lettuce leaves into
  large bowl. Top with 1/2 cup dressing, cheese, water chestnuts, and
  croutons. Toss together. Divide lettuce onto plates & top with sliced
  chicken. Serves 4-6 persons.
  
  (Per Serving): 266 calories/22 grams protein/5 grams carbohydrates/17
  grams total fat/4 grams saturated fat/53 mg cholesterol/179 mg sodium
  
  HERBED VINAIGRETTE:
  Combine all ingredients in a jar. Shake well. Refrigerate. May be used
  as a marinade or salad dressing. Yields 18 tablespoon servings.
  
  (Per Serving): 83 calories/5 grams protein/1 gram carbohydrates/9 grams
  total fat/1 gram saturated fat/0 mg cholesterol/1 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: HERBED VINAIGRETTE
 Categories: Dressings
      Yield: 18 tbsp.
 
    3/4 c  Soy oil
    1/4 c  Tarragon white wine vinegar
    1/4 c  Chopped fresh parsley
    1/4 c  Chopped fresh basil
      1 tb Finely chopped green onions
 
  Combine all ingredients in a jar. Shake well. Refrigerate. May be used
  as a marinade or salad dressing. Yields 18 tablespoon servings.
  
  (Per Serving): 83 calories/5 grams protein/1 gram carbohydrates/9 grams
  total fat/1 gram saturated fat/0 mg cholesterol/1 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CRANAPPLE SNACK BARS
 Categories: Cookies, Snacks
      Yield: 24 servings
 
      1 c  Honey
      3 tb Orange juice
      1 ts Salt
    1/3 c  Soy oil
      1 pk (10.5-oz) firm silken tofu
      1    Egg
      1 ts Vanilla
      2 c  Flour
      1 ts Baking soda
      1 ts Cinnamon
      2 c  Peeled apple slices
  2 1/2 c  Cranberries
           -(fresh or frozen)
    1/2 c  Chopped walnuts
 
  Preheat oven to 350 degrees. Spray a 10 x 15 x 1 inch pan with non-stick
  spray. Whip honey, orange juice and salt together; then blend with oil.
  Add tofu, vanilla, egg, and beat well. Sift together flour, baking soda
  and cinnamon. Add to the honey/oil mixture and stir well. Fold in
  apples, cranberries and nuts. Pour batter into prepared pan. Bake for 30
  to 35 minutes or until a toothpick inserted near the center comes out
  clean. Yields 24 to 36 bars. Sprinkle with powdered sugar.
  Tip: May substitute 2 1/2 cups fresh blueberries for cranberries.
  
  (Per Serving): 72 calories/1 gram protein/2 grams carbohydrates/3 grams
  total fat/.4 grams saturated fat/5 mg cholesterol/88 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: HARVEST PUMPKIN BARS
 Categories: Cookies, Snacks
      Yield: 24 servings
 
  1 2/3 c  Sugar
      1 c  Soy oil
      4    Eggs
      1 cn (16-ounce) solid pumpkin
  1 1/2 c  Flour
    1/2 c  Soy flour
      1 ts Cinnamon
      1 ts Salt
      1 ts Soda
      2 ts Baking powder
 
  Preheat oven to 350 degrees. Spray 10 x 15 x 1 inch pan with non-stick
  spray. In large bowl, combine sugar, eggs and oil. Add pumpkin and mix
  thoroughly. Combine flours and spices and stir into pumpkin mixture.
  Pour batter into prepared pan. Bake for 25-30 minutes, or until tester
  comes out clean from middle of pan. Yields 24 to 36 bars.
  
  (Per Serving): 218 calories/2 grams protein/6 grams carbohydrates /13
  grams total fat/3 grams saturated fat/22 mg cholesterol/173 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CREAM CHEESE FROSTING
 Categories: Frostings
      Yield: 1 recipe
 
      3 oz Light cream cheese
           - softened
    1/2 c  Soy margarine
      1 ts Vanilla
      2 c  Sifted powdered sugar
    1/2 c  Chopped pecans
 
  Combine all ingredients except nuts, and mix until smooth. Frost when
  bars are cool. Sprinkle with nuts.
  
  (Per Serving): 61 calories/.4 grams protein/6 grams carbohydrates/4
  grams total fat/1 gram saturated fat/2 mg cholesterol/39 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CHOCOLATE SWIRL CHEESECAKE
 Categories: Desserts
      Yield: 10 servings
 
-----------------------------------CRUST-----------------------------------
      1 pk Famous Chocolate Wafers
           -(9 ounces or 2 1/2 cups)
      6 tb Soy margarine; melted
    1/4 c  Sliced almonds

----------------------------------FILLING----------------------------------
     16 oz Light cream cheese
 10 1/2 oz Firm silken tofu
      4    Eggs
      3 tb Lemon juice
  1 1/4 c  Sugar

----------------------------------TOPPING----------------------------------
     16 oz Light sour cream
    1/3 c  Sugar
      1 ts Vanilla
    1/8 c  Chilled chocolate syrup
 
  Preheat oven to 350 degrees. In food processor bowl, process crumbs. Add
  almonds and margarine and process. Spread evenly across bottom and up
  sides of a 10-inch springform pan. Press onto bottom & up sides of pan.
  In clean processor bowl, combine cream cheese and tofu with sugar until
  smooth. Add four eggs and lemon juice. Process until smooth. Pour the
  filling over the crust and bake for 50 minutes. Remove cheesecake from
  oven. Reduce heat to 300 degrees. Mix sour cream, remaining sugar and
  vanilla. Spread over cheesecake. Drizzle chocolate syrup over top of
  sour cream and gently marble. Bake for 20-25 minutes. Cool for one hour,
  then refrigerate overnight. Serve plain or top with fresh fruit. Yields
  10 servings. Tip: Look for chocolate wafers in the ice cream toppings
  section of your supermarket.
  
  (Cheesecake Per Serving): 588 calories/13 grams protein/12 grams
  carbohydrates/35 grams total fat/16 grams saturated fat/127 mg
  cholesterol/547 mg sodium (Topping Per Serving): 132 calories/1 gram
  protein/2 grams carbohydrates/ 10 grams total fat/6 grams saturated
  fat/19 mg cholesterol/68 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: QUICK MIX COOKIE BARS
 Categories: Cookies
      Yield: 24 servings
 
     32 oz Refrigerated cookie dough
           - ("slice and bake" type)
           - (chocolate chip or
           - oatmeal chocolate chip)
 10 1/2 oz Firm silken tofu
      2    Eggs
      1 c  Sugar
      1 ts Vanilla
 
  Preheat oven to 350 degrees. Soften one roll of cookie dough. Spray the
  bottom of a 9x13 inch baking pan with non-stick spray. Line the bottom
  with the softened cookie dough, spreading to all sides. In food
  processor bowl, combine tofu and remaining ingredients until smooth.
  Spread over cookie dough. Drop second roll of cookie dough by
  teaspoonful on top of filling. Bake for 40 to 45 minutes. Yields 24 to
  36 bars.
  
  (Per Serving): 147 calories/2 grams protein/6 grams carbohydrates/6
  grams total fat/2 grams saturated fat/21 mg cholesterol/98 mg sodium
  
  Created by Connie Cahill
  Copyright 1996 Indiana Soybean Development Council
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: CHOCOLATE SILK DESSERT
 Categories: Desserts
      Yield: 10 servings
 
-----------------------------------CRUST-----------------------------------
    1/4 c  Stick margarine; melted
  1 1/4 c  Graham cracker crumbs
      3 tb Honey

----------------------------------FILLING----------------------------------
  1 1/2 c  Semi-sweet chocolate chips
  2 1/2 c  Extra firm silken tofu
      3 tb Honey
 
  For CRUST:  Mix together and press onto bottom and 1-inch up the side of
  a 9-inch springform pan. Bake at 350 F degrees for 8 minutes. Let cool
  and then chill.
  
  For FILLING: Heat chocolate chips over low heat until melted, stirring
  often and set aside. In a food processor or blender, blend tofu until
  smooth. Add honey and blend until mixed. Add melted chocolate chips and
  blend until creamy. Pour filling into chilled pie crust. Place in
  refrigerator until firm.
  
  Serves 10.
  
  Nutritional Analysis The following analysis is for a 1/2 cup slice:
  Calories                351
  Protein                 6.6g
  Carbohydrates           10.4g
  Dietary Fiber           3.2g
  Saturated Fat           7.1g
  monounsaturated         6.5g
  polyunsaturated         2.8g
  Cholesterol             6.4mg
  Sodium                  175.5mg
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: AMARETTO CHEESECAKE DELITE
 Categories: Desserts
      Yield: 16 servings
 
---------------------------CHOCOLATE COOKIE CRUST---------------------------
  1 1/2 c  Chocolate cookie crumbs
      3 tb Chopped almonds
      2 tb Soy oil
           --- OR ---
      2    Cookie crumb crusts
           - chocolate, ready-to-serve

---------------------------GLAZED ALMOND TOPPING---------------------------
      2 tb Sugar
    3/4 c  Sliced almonds

------------------------------AMARETTO FILLING------------------------------
 10 1/2 oz Pkg. lite soft silken tofu
     16 oz Lower fat cream cheese
           - softened
      3 tb EQUAL measure; OR...
     36    -EQUAL packets; OR...
  1 1/2 c  -Sugar
      6    Egg whites
      4    Whole eggs
    1/4 c  Amaretto
      2 tb Vanilla
 
  In a small bowl, combine all ingredients for the crust. Press evenly into
  the bottom of a    9-inch springform pan.
  
  Using an electric mixer, combine tofu and cream cheese until smooth. Add
  EQUAL or sugar and mix thoroughly. Add egg whites and whole eggs to
  ingredients and continue to mix until well blended. Add Amaretto and
  vanilla. Pour over crust in springform pan or divide batter into two
  prepared pie crusts. Bake at 300 F for 1 hour in the springform pan or 40
  minutes for the two prepared crusts.
  
  Heat two tablespoons of sugar in a non-stick pan until sugar turns a golden
  brown. Toss almonds in sugar to coat. Remove almonds and allow to cool on
  wax paper. Break apart when cooled and arrange almonds around edge of cake.
  Refrigerate. Serves 16.
  
  *1/2 cup chocolate cookie crumbs can also be sprinkled around the outside
  of the cheesecake for a different taste combination.
  
  First Place, Desserts Category - Cooking with Ohio's Soy Foods
  Ohio State Fair Recipe Contest
  Developed by Jacqueline DeMatteis-O'Brien
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: SAUTEED CHICKEN SPINACH SALAD WITH RASPBERRY SAUCE
 Categories: Salads, Poultry
      Yield: 4 servings
 
--------------------------------INGREDIENTS--------------------------------
      8 c  Torn, fresh spinach
      4    Chicken breast halves
           -(boneless, skinless)
           -(1 1/4 lbs.) sauteed
      1 tb Mirin
           -(sweet rice cooking wine)
      1 tb Reduced sodium soy sauce
      1 cn Sliced water chestnuts
           -(8 oz.), drained

------------------------------RASPBERRY SAUCE:------------------------------
    1/2 c  Fresh raspberries
           -OR frozen unsweetened
           - (thawed)
      8 oz Silken/soft tofu
      3 tb White wine vinegar
      3 tb Sugar
 
  Blend all sauce ingredients in blender or food processor until well
  blended. Saute chicken in the mirin and reduced sodium soy sauce until
  cooked through. Remove from heat and slice. Arrange spinach on individual
  serving plates. Top with chicken; evenly distribute water chestnuts over
  each serving. Serve with raspberry tofu sauce.
  
  Preparation time:  10 minutes
  Cooking time:  6 minutes
  Makes 4 servings
  
  Nutritional Analysis:
  (1/2 chicken breast, 2 cups spinach, 6 tablespoons sauce)
  Carbohydrates           47g
  Cholesterol             119mg
  Sodium                  626mg
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: EASY DAY VEGETABLE LASAGNA
 Categories: Main dish, Meatless
      Yield: 6 servings
 
      1 tb Soy oil
      8    Green onions; chopped
      1 c  Sliced fresh mushrooms
     48 oz Jar low-fat spaghetti sauce
           - (any flavor)
     10 oz Low-fat firm silken tofu
     10 oz Frozen chopped spinach
           - defrosted and drained
      1    Egg
      8 oz Uncooked lasagna noodles
      1 ts Salt
    1/4 ts Pepper
    1/2 ts Garlic powder
    1/2 ts Oregano
      8 oz Low-fat Mozzarella cheese
           -(shredded)
 
  Preheat oven to 350 degrees. Spray a 9 x 13-inch baking pan with non-stick
  vegetable coating. Saute green onions and mushrooms in soy oil. Add
  spaghetti sauce. Set aside.
  
  Combine tofu, spinach, egg, and seasonings and mix well. In baking dish,
  begin with bottom layer of spaghetti sauce mixture, followed by uncooked
  noodles, tofu mixture, noodles, and top with remaining sauce.
  
  Bake for 45 minutes, covered with aluminum foil. Top with cheese and bake
  15 minutes more. Allow to stand 10 minutes before serving. Serves 6-8.
  
  Option: Layer one 16-ounce package of frozen vegetable medley between
  layers of lasagna noodles or saute 1 l/2 cups fresh vegetable combination.
  
  Nutritional Analysis:
  Calories                360
  Fat                   12.9g (3.3g saturated fat)
  Carbohydrates           46g
  Protein                 17.8g
  Cholesterol             42mg
  Sodium                  2229mg
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: HENRY FORD'S CHOCOLATE CHIP SOYBEAN COOKIES
 Categories: Cookies
      Yield: 120 cookies
 
      3 c  Light brown sugar
      1 c  Soy margarine
      4 lg Eggs
      3 c  Cake or all-purpose flour
      1 c  Soy flour
      1 ts Salt
      2 ts Baking soda
      2 tb Milk
      1 ts Vanilla
      2 c  Crushed soybean nuts
           -(roasted unsalted)
      4 c  Semi-sweet chocolate chips
 
  Preheat oven to 350 F. In large mixing bowl, cream brown sugar and
  margarine with electric mixer. Beat for 2 minutes. Add eggs one at a time
  and cream until smooth consistency. Combine dry ingredients and add to
  mixture. Add milk and vanilla. Stir in soybeans and chocolate chips. Chill
  batter, if desired.
  
  Spray baking sheets with non-stick vegetable coating. Drop cookie batter
  onto sheets with a teaspoon. Bake for 8-10 minutes. Makes approximately 10
  dozen soft cookies.
  Nutritional Analysis-1 cookie:
  Calories        92
  Fat             2.5g
  Saturated fat   0.3g
  Carbohydrate    11g
  Protein         1.4g
  Cholesterol     7mg
  Sodium          74mg
  
  This recipe was one of Henry Ford's favorite snacks. The recipe was found
  in Cooking For Henry, a cookbook by Henry Ford's personal party chef, Jan
  Willemse. In 1934, Mr. Ford requested Willemse experiment in cooking with
  soybeans, and the cookbook has an entire chapter dedicated to soybean
  recipes.
  
  Ford was a strong supporter of soybeans and saw the possibility for the
  use of soybeans in food, milk, ice cream, paint, plastics, and many
  other things before 1930. In Ford's fast-growing automobile industry,
  and since, the soybean played a large part in the manufacturing of
  commercial products.
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
-----
 
---------- Recipe via Meal-Master (tm) v8.02
 
      Title: MULTI-GRAIN SOYBEAN BREAD (Conventional Recipe)
 Categories: Breads
      Yield: 1 loaf
 
  1 1/2 tb Soy oil
  1 1/2 tb Honey
      2 c  Warm water (105 F to 115 F)
      1 pk (1/4 ounce) dry yeast
      1 c  Water
      2 c  Bread flour
      1 c  Whole wheat flour
    1/2 c  Soy flour
  1 1/2 tb Nonfat powdered milk
      2 ts Salt
  1 1/2 ts Cornmeal
    1/2 c  Bran flakes
      1 ts Flax seeds
      1 ts Whole millet
 
  Combine warm water, soybean oil, honey, and dry yeast into measuring cup.
  Allow to stand 5 minutes.
  
  Measure flours and other ingredients into mixing bowl. Blend warm liquids
  into flour mixture. Beat with an electric mixer at medium speed for two
  minutes, occasionally scraping the sides of the bowl. The dough will be
  stiff.
  
  Turn out onto a lightly floured board and knead mixture until it becomes
  smooth and elastic, and dough does not stick to the board. Place dough in
  bowl that has been rubbed down with soy oil, and allow to double in volume.
  Punch down. Knead lightly and shape into loaf. Place in greased 9" x 4 1/2"
  loaf pan and let rise to double volume, approximately 30 minutes.
  
  Bake in 350 F oven for 35 to 40 minutes. Allow to cool on rack.
  
  Yield: one loaf of delicious and nutritious bread.
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
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---------- Recipe via Meal-Master (tm) v8.02
 
      Title: MULTI-GRAIN SOYBEAN BREAD (1 1/2 Lb. Bread Machine Recipe)
 Categories: Breads, Breadmach
      Yield: 1 loaf
 
      2 c  Bread flour
      1 c  Whole wheat flour
    1/2 c  Soybean flour
  1 1/2 ts Nonfat powdered milk
  1 1/2 ts Salt
  1 1/2 ts Cornmeal
    1/3 c  Bran flakes
      1 ts Flax seeds
      1 ts Whole millet
    1/2 c  Soybeans; soaked overnight
           - and drained
  1 1/2 ts Soy oil
  1 1/2 ts Honey
  1 1/2 c  Warm water
  1 1/2 ts Dry yeast
 
  Add ingredients to bread machine according to manufacturer's directions.
  
  Bread Machine Tips:
  All ingredients should be at room temperature, unless otherwise noted in
  the recipe.
  
  Ingredients should be added to your bread machine according to the specific
  directions given inthe owner's manual.
  
  Always use powdered milk when using the timer on your machine.
  
  Yield: One 1 1/2 pound loaf of delicious and nutritious bread.
  
  Nutritional Analysis:
  The following analysis is for one 1.06 ounce serving
  
  Calories                        114
  Protein                         4.96g
  Carbohydrates                   18.3g
  Dietary fiber                   1.63g
  Fat -- total                  2.65g
  Cholesterol                     58mg
  Sodium                          170mg
  Calories from protein           17%
  Calories from carbohydrates     63%
  Calories from fat               20%
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
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---------- Recipe via Meal-Master (tm) v8.02
 
      Title: BOSTON BAKED SOYBEANS
 Categories: Main dish, Side dish
      Yield: 8 servings
 
      3 c  Cooked soybeans
      1 md Onion
      2 tb Molasses
    1/2 c  Catsup
    1/2 ts Dry mustard
      1 ts Worcestershire Sauce
    1/2 c  Liquid from cooked soybeans
           Salt and pepper to taste
 
  One day ahead, cover dry soybeans with water and soak overnight, drain and
  rinse. Cook soaked soybeans two to three hours covered in water, over
  medium heat. Make sure you save a 1/2 cup of the cooking liquid. Combine
  all ingredients and bake uncovered at 325 degrees for one hour, stirring
  occasionally, if desired. Serves 8 to 10.
  
  Soybean quick soak method: Place soybeans in a large pot. Add 6 to 8 cups
  water for each pound of dry beans. Heat water to boiling and cook for 20
  minutes. Turn off heat, cover pot, and let stand for two hours. Drain beans
  and rinse thoroughly.
  
  Nutritional Analysis:
  Serving size            1/2 cup
  Calories                166
  Total fat:              7g
  Cholesterol             15g
  Sodium                  415mg
  Carbohydrates           15g
  Protein                 12g
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
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---------- Recipe via Meal-Master (tm) v8.02
 
      Title: STATE FAIR ZUCCHINI CAKE
 Categories: Cakes
      Yield: 1 cake
 
      2 c  Shredded zucchini*
      2 c  Sugar
      1 c  Cooking oil
      3    Eggs
      1 ts Baking soda
  1 1/2 ts Baking powder
  2 1/3 c  All-purpose flour
    1/2 c  Soy flour
      1 ts Salt
      1 ts Cinnamon
    1/2 c  Chopped walnuts or pecans
    1/2 c  Golden raisins

----------------------------------FROSTING----------------------------------
      3 oz Light cream cheese
    1/2 c  Soy margarine
      2 c  Confectioner's sugar
      4 dr Lemon extract
    1/2 c  Chopped walnuts or pecans
           -(optional)
 
  Preheat oven to 350 F. Peel zucchini, remove seeds and shred.
  *Press firmly in measuring cup. Drain off excess water. Set aside.
  
  Cream together sugar, oil, and eggs; beat for 2 minutes. Stir in shredded
  zucchini. Sift dry ingredients together with raisins and nuts. Gradually
  add dry ingredients to liquid mixture.
  
  Spray a 9 x 13-inch baking pan with non-stick vegetable coating. Bake 40
  minutes or until a toothpick comes clean from the cake center. Cool.
  
  Frosting: Soften margarine and cream cheese at room temperature for 15
  minutes. Stir until completely blended. Blend in lemon extract. Add
  confectioner's sugar and mix until smooth. Frost cake and top with nuts,
  if desired.
  
  Reprinted with permission from the Indiana Soybean Development Council.
  Meal-Master format by Karen Mintzias
 
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