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Ingredients 4 chicken breasts, about 6 ounces each 3/4 cup olive oil 2 cloves garlic, mashed 1/2 teaspoon each dried thyme and parsley Salt and pepper to taste 2 tablespoons olive oil 2 to 3 tablespoons chopped onions 3/4 cup sliced shiitake mushrooms 1 to 2 tablespoon chopped fresh thyme 12-ounce package extra firm silken tofu, drained and diced into small cubes 2 tablespoons balsamic vinegar Edamame Succotash Feta Soy Cream Edamame Succotash Ingredients 1 cup sliced button mushrooms 1/2 cup small diced red onion 1/2 cup small diced red pepper 2 tablespoons soybean oil1 1/2 cups frozen shelled edamame (thawed) 1 1/2 cups frozen kernel corn (thawed) 2 tablespoons chopped fresh parsley 1 teaspoon chopped garlic Salt and pepper to taste Feta Soy Cream Ingredients 1/2 cup feta cheese 1/2 cup vanilla soymilk 3 teaspoons chopped garlic 1 tablespoon minced onion Instructions In a large plastic bag combine 3/4 cup olive oil, garlic and herbs. Add chicken and refrigerate about 4 hours.Remove chicken breasts from marinade. Season both sides with salt and black pepper. In a large skillet over medium heat brown chicken breasts on both sides in 2 tablespoons olive oil. Set aside to cool.To the drippings in the pan add onions and sauté until translucent. Add mushrooms and thyme, cook for about 5 minutes. Add diced tofu. Cook and stir for an additional 2 minutes. When tofu begins to crumble, remove from heat. Add balsamic vinegar and stir to loosen any browned bits from bottom of pan. Season with salt and pepper. Cool.Once chicken has cooled, use a sharp knife to cut a 4 inch slit on the side of each breast. Stuff the slit with the tofu mixture. Place the stuffed breasts on a baking sheet and bake in a 350°F. oven for about 15 minutes or until they reach an internal temperature of 165°F.Serve each breast on a bed of Edamame Succotash and drizzled with Soy Feta Cream. Edamame Succotash Instructions In a medium saucepan over medium high heat, sauté mushrooms, red onion and red pepper in oil until tender. Lower heat to medium low and add edamame and corn. Cook about 10 minutes or until vegetables are tender. Add parsley and garlic, cook 2 minutes longer. Season to taste with salt and pepper. Feta Soy Cream Instructions In a small saucepan combine all ingredients. Heat to simmer and cook, stirring frequently, until ingredients have blended into a creamy mixture. Season to taste with salt and pepper. Notes Yield: 4 servings By Eric Caballos, Des Moines Marriott

Ingredients 4 beef filet steaks, 6 to 8 ounces each Spice Rub Mirin Sauce Edamame Dumplings Tofu Red Pepper Salad Spice Rub Ingredients 1 tablespoon orange zest 2 teaspoons garlic powder 2 teaspoons smoked paprika 2 teaspoons salt 3/4 teaspoon white pepper 3/4 teaspoon chili powder 1/4 teaspoon ground cardamom 1/4 teaspoon ground ginger Mirin Sauce Ingredients 1 cup Mirin1 tablespoon orange juice 1 tablespoon rice vinegar 1 tablespoon soy sauce 2 teaspoons chopped green onion 1 teaspoon chopped ginger root 1 teaspoon chopped lemongrass 1/2 teaspoon minced garlic 1/4 teaspoon red pepper flakes Edamame Dumplings Ingredients 1 cup edamame, cooked 1 green onion, chopped 1 tablespoon finely chopped carrot 1 teaspoon minced ginger root 1/2 teaspoon minced garlic 1/2 teaspoon wasabi 1/4 teaspoon celery salt Lemon juice and salt 16 round wonton wrappers Tofu Red Pepper Salad Ingredients 4 ounces extra firm tofu, cut in strips 1 small sweet red pepper, cut in strips 4 green onions, cut in strips 2 tablespoons vinaigrette 4 butter lettuce cups Instructions Rub both sides of each steak with Spice Rub. Grill or smoke as desired. Plate sliced steak with a drizzle of Mirin Sauce, Edamame Dumplings and Tofu Red Pepper Salad. Spice Rub Instructions Combine orange zest and dry seasonings. Mirin Sauce Instructions Combine all ingredients in a small saucepan. Simmer until reduced by half. Edamame Dumplings Instructions Combine edamame, green onion, carrot, ginger, garlic, wasabi and celery salt. Season with lemon juice and salt. To form the dumplings, remove 1 wonton wrapper from the package, covering the others with a damp cloth. Brush the edges of the wrapper lightly with water.Place 1 tablespoon edamame mixture in the center of the wrapper.Fold over and seal edges.Cover with a damp cloth. Repeat to make 16 dumplings.Using a steamer of your choice, bring 1/4 to 1/2 inch of water to a simmer over medium heat.Oil the rack surface to prevent sticking.Place as many dumplings as will fit into steamer without touching each other.Cover and steam for 10 to 12 minutes.Remove the dumplings from the steamer and keep warm.Repeat until all dumplings are steamed. Tofu Red Pepper Salad Instructions Season tofu, sweet pepper and onions with vinaigrette.Lay a quarter of the strips in each lettuce cup. Notes Yield: 4 servings By Brian Sonksen, Soho Sushi Bar and Deli, The Stuffed Olive, Cedar Falls, Iowa

Ingredients 4 beef filet steaks, 6 to 8 ounces each Salt and pepper 8 large shrimp, cleaned and butterflied Garlic oilEdamame Risotto Sinatra Sauce Spring Salad Edamame Risotto Ingredients 1 1/2 cups chicken stock 1/2 cup soymilk 2 tablespoons minced red onion 1 tablespoon butter 1 cup Arborio rice 2 tablespoons white wine 1 tablespoon sun-dried tomato pesto 1/2 cup frozen edamame, cooked 4 cooked artichoke heart quarters, coarsely chopped 1/2 ounce shredded Parmesan cheese 1 tablespoon snipped fresh basil Sinatra Sauce Ingredients 1/2 cup heavy cream 1/2 cup soymilk 1/2 cup sliced crimini (baby bella) mushrooms 1 tablespoon butter 2 sun-dried tomato halves, julienned 1 teaspoon minced garlic 2 ounces crab meat 1 tablespoon snipped fresh basil 2 teaspoons snipped fresh oregano Spring Salad Ingredients 2 oz spring lettuce mix 1/3 cup julienned carrot 1/3 cup julienned jicama 1/3 cup diced mango 4 thin lengthwise-cut cucumber slices 1/4 cup white wine vinaigrette 1 tablespoon toasted soy nuts Instructions Season steak with salt and pepper and grill to desired doneness. Sauté shrimp in garlic oil. Serve steak and shrimp with Edamame Risotto, Sinatra Sauce and Spring Salad. Edamame Risotto Instructions In a medium saucepan heat chicken broth and soymilk. In a large saucepan cook onion in butter until tender. Add rice and stir to coat. Add wine, tomato pesto and enough chicken broth mixture to cover rice. Cook and continually stir until broth is absorbed. Continue adding broth to cover rice and cooking, until rice is tender and liquid is absorbed. Stir in edamame, artichoke, Parmesan and basil; heat through. For each serving mold risotto in a 6-ounce cup and invert onto plate. Sinatra Sauce Instructions In a small skillet simmer cream and soymilk until reduced about half. In another skillet cook mushrooms in butter about 5 minutes. Stir in julienne tomato and garlic and cook 1 minute. Stir mushroom mixture into reduction along with crab, basil and oregano. Heat through. Spring Salad Instructions Combine lettuce, carrot, jicama and mango. Shape each cucumber slice into a round tube and secure with wooden pick. As you plate, place salad mixture into each cucumber, drizzle with dressing and sprinkle with soy nuts. Notes Yield: 4 servings. By Scott Welbourn

Edamame provide a nice counterpoint to the rich creamy sauce, which is absorbed up by the orzo. Edamame is also a perfect side dish to pork or beef. Ingredients 4 (4-ounce) skinned, boned chicken breast halves ½ teaspoon salt ¼ teaspoon black pepper 2 teaspoons butter ¾ cup chopped green onions ½ cup diced carrot ½ cup diced ham 2 garlic cloves, minced 1 cup fat-free, less-sodium chicken broth ½ cup Chardonnay or other dry white wine 1 cup Edamame 2/3 cup whipping cream 3 cups hot cooked orzo (about 1 ½ cups uncooked rice-shaped pasta) ¼ cup chopped fresh parsley Instructions Sprinkle chicken with salt and pepper. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan.Add onions, carrot, ham, and garlic to pan; sauté 4 minutes or until lightly browned. Stir in broth and wine, scraping to loosen browned bits.Return chicken to pan; bring to a boil. Add Edamame. Cover, reduce heat, and simmer 10 minutes or until chicken is done.Remove chicken from pan with a slotted spoon; keep warm. Add whipping cream; cook, uncovered, over medium heat 8 minutes.Spoon ¾ cup orzo onto each of 4 plates. Top each with 1 chicken breast half, 1/3 cup sauce, and 1-tablespoon parsley. Notes YIELD: 4 SERVINGS. CALORIES 527 (24% from fat); FAT 14.3g (sat 7.1g, mono 4.3g, poly 1.5g); PROTEIN 39.6g; CARBOHYDRATE 57.7g; FIBER 2.8g; CHOLESTEROL 105mg; IRON 4.4mg; SODIUM 726MG; CALCIUM 68mg

Meatball Ingredients 1/2 cup TVP 1/3 cup chicken broth OR 1/3 cup water and 1/2 teaspoon chicken bouillon granules OR 1/2 chicken bouillon cube 1 can (5-ounces) chicken 3 tablespoons all-purpose flour 1 egg 1 tablespoon milk 1/2 package (2-ounces) onion soup mix 1/2 teaspoon Worcestershire sauce (optional) Sweet and Sour Sauce Ingredients 1/3 cup packed brown sugar 1 tablespoon cornstarch 1/3 cup vinegar 2 tablespoons catsup 1 tablespoon water 1 can (8-ounces) pineapple chunks in juice1 green pepper, seeded and chopped 4 cups cooked rice (white or brown) Preheat oven to 400°F. Meatball Instructions In medium mixing bowl, stir together TVP, chicken broth and canned chicken (and liquid from can), breaking chicken into small pieces. Let stand 3 minutes. Sprinkle flour over chicken mixture and then using clean hands or a spoon, mix together the egg, milk, onion soup mix and Worcestershire sauce. Shape mixture into 12 (1-inch) balls. Arrange balls on bottom of oiled or sprayed 9x13x2-inch baking pan. Bake until lightly browned and firm to the touch, about 15 minutes. Sweet and Sour Sauce Instructions While meatballs are baking, make the sauce. In saucepan over medium-low heat, stir together brown sugar, cornstarch, vinegar, catsup and water. Stir in pineapple chunks and juice. Blend. Stir in green pepper, if used. Heat, stirring occasionally, until mixture comes to a boil and is thickened, about 10 minutes. Serve meatballs and sauce over cooked rice. Notes Makes 4 servings

Ingredients 1 box (14.5-ounces) family size macaroni and cheese 1/2 (14- or 16-ounce) package firm water-packed tofu 1 to 2 tablespoons soy oil 1 can (15-ounces) black beans 1 can (15-ounces) corn 1 1/2 cups prepared salsa Instructions Heat water in large saucepan or pot to cook macaroni as package directs. Meanwhile, drain the tofu and cut the block in half. Put one half in plastic bag or refrigerator container, cover with water and refrigerate for another use within a few days. Cut the remaining half of the tofu into small cubes and place on paper towels. Pat dry with additional paper towels.In skillet over medium-high heat, heat oil. Add tofu cubes and brown, stirring occasionally, to brown on all sides, about 5 minutes. Reduce heat to low and let tofu heat while preparing macaroni and cheese according to package directions. In colander, drain and then rinse black beans and corn. In same large saucepan or pot used to cook macaroni, combine tofu, black beans, corn and salsa into macaroni and cheese. Heat over medium-low heat until all ingredients are heated through, about 10 minutes. Notes Makes 6 servings If you wish, serve with additional salsa, shredded cheese or sour cream.

You can make family-pleasing burgers with TVP following this simple recipe. Or you can use the TVP mixture as you would a ground beef mixture inside tacos. The choice is yours. Ingredients 3/4 cup beef broth OR 3/4 cup water plus 1 beef bouillon cube, crushed 1 cup TVP 1/4 cup cooked or canned black soybeans, divided 1/4 cup chopped onion 3 tablespoons flour 1 1/2 tablespoons corn meal 1 packet (1 1/4 ounces) taco seasoning mix 2 eggs 2 to 3 tablespoons soy oil For Tacos Omit one 1 egg and the flour. Instructions In a medium sauce pan over high heat, heat beef broth or water and bouillon cube just to boiling. Add TVP and let stand 3 minutes. In medium bowl, mash half the beans with a fork. Add remaining beans, onion, flour, corn meal and seasoning mix. Add eggs and mix well. Form into 4 patties. In large skillet, heat oil over medium-high heat. Add patties and cook until firmed and browned on one side, about 3 to 4 minutes. Turn and brown second side. Serve on buns with favorite burger toppings. Taco Instructions In large skillet over medium-high heat, add oil; heat. Add onions, stir and cook until tender. In medium bowl, add TVP, beans, 1 egg, corn meal and taco seasoning, mix well. Add to onions; stir until lightly browned, about 4 to 5 minutes. Serve in tortillas or taco shells with favorite taco toppings. Notes Makes 4 servings

Ingredients 12 oz. Rotini Soy Pasta (Soy 7) 1 tsp. Salt 1/2 cup Salsa 1 Tbsp. Olive Oil 2 Garlic Cloves, minced 12oz Edamame, shelled and frozen 1 Red Bell Peppers, cut into thin strips 1 Green Bell Pepper, cut into thin strips 2 Tbsp. Soy Sauce 2/3 cup. Non-Fat Cream (Land O Lakes) 1 Tbsp. Lemon Juice 2 Tbsp. Fresh Thyme or Parsley, chopped 6 oz. Soft Tofu, pureed Tabasco, 3-4 drops 3/4 cup Mexican Blend Pre-Shredded Cheese (Sargento) Salt and Ground Black Pepper to taste Mexican Blend Pre-Shredded Cheese for topping the casserole Optional: Add 2 cups precooked chicken, cut into bite-sized pieces when mixing in the pasta. Instructions Cook the pasta in boiling, salted water until al dente for 8 to 10 minutes.Drain well. Add salsa. Set aside.Heat the oil in a wok or frying pan add garlic, edamame and peppers saute for 4-5 minutes. In a medium mixing bowl, add soy sauce, cream, lemon juice, thyme or parsley, tofu, Tabasco and cheese, stir until blended.Add pasta mixture, blend well.Season with salt and pepper.Pour into a shallow, heat- proof dish.Sprinkle Mexican Blend cheese evenly over dish.Bake in a 350 degree oven for 20-30 minutes or until heated through and lightly browned. Notes Serves 4-6

Ingredients 1 (4-ounce) can whole green chiles 2 cups (8 ounces) shredded Cheddar soy cheese 2 cups (8 ounces) shredded hot pepper Monterey Jack soy cheese 2 jumbo eggs 1 1/4 cups soy sour cream plus additional for garnish 1/4 cup all-purpose flour 1/2 teaspoon salt 1 cup picante sauce Tortilla chips Sliced black olives Instructions Heat oven to 350ºF. Lightly grease 8-inch round casserole dish.Cut chiles in half; place in bottom of casserole. Sprinkle cheese over chiles.In a bowl, beat eggs with an electric mixer on high 30 seconds.By hand, stir in 1 1/4 cups soy sour cream, the flour and salt.Pour egg mixture over cheese. Let sit 1 minute. Pour picante over egg mixture.Bake 1 hour 20 minutes. Let cool 30 minutes. Invert onto serving plate. Garnish with additional soy sour cream, tortilla chips and olives. Notes Serves 6. Per serving (without additional sour cream, tortilla chips and olives): 128 Calories; 9 g Protein; 11 g Carbohydrates; 1 g Fiber; 6 g Fat; 1 g Saturated Fat; 91 mg Cholesterol; 458 mg Sodium

If you prefer a less peppery flavor; substitute fresh spinach for the arugula. Total Time 30 min Ingredients 8 ounces dried corkscrew macaroni (rotini) or medium shell macaroni 3 cloves garlic, minced ¼ teaspoon crushed red pepper 2 tablespoons olive oil 3 to 4 cups torn arugula ¼ teaspoon salt 2 medium plum tomatoes, chopped 1 cup pitted nicoise or kalamata olives, halved 2 tablespoons snipped fresh parsley ¼ cup grated Parmesan cheese (1 ounce) Instructions Cook pasta according to package directions. Drain pasta. Return to pan. Cover; keep warm. Meanwhile, in a large skillet cook garlic and red pepper in hot olive oil for 3 to 4 minutes or until garlic is tender. Stir in arugula and salt. Cook and stir over medium heat just until arugula begins to wilt.Stir in tomatoes, olives, and parsley; heat through. To serve Toss arugula mixture with pasta.Sprinkle with Parmesan cheese. Notes Makes: 4 servings Calories 379; FatF 14g; Protein 11g; Carbohydrate 51g; Cholesterol 5mg; Sodium 636mg

Ingredients 1/3 cup soy oil 1/3 cup all-purpose flour 1 cup each chopped onion, sweet green pepper and celery 1 tablespoon Cajun seasoning 1 teaspoon garlic powder 2 (14oz) cans vegetable broth 1 tablespoon Worcestershire sauce 1/2 teaspoon hot pepper sauce 12 ounces extra firm tofu, cubed 6 ounces soy sausage links, sliced 1 cup sliced fresh or frozen okra 2 roma tomatoes, chopped 1/2 cup toasted soy nuts 1/2 teaspoon filé powder Hot cooked rice Instructions In a large heavy saucepot cook oil and flour over medium-low heat, stirring occasionally, until dark reddish brown (about 35 minutes).Add onion, green pepper and celery. Cook 10 minutes.Stir in Cajun seasoning and garlic powder.Add vegetable broth, Worcestershire sauce and hot pepper sauce.Simmer for 30 minutes.Stir in tofu, sausage, okra, tomatoes and soy nuts.Simmer about 10 minutes. Stir in filé powder.Serve in a bowl with a mound of rice. Notes Makes 6 servings By Chef Eric Caballos, Des Moines Marriott

Ingredients 1 cup precooked spinach ¾ cup firm tofu 3 tbsp soy parmesan cheese ¼ cup soy mozzarella cheese ¼ teaspoon oregano ¼ teaspoon basil ⅛ teaspoon salt ⅛ teaspoon pepper Pinch of garlic powder 1 egg – whole ½ cup soy butter 2 tablespoon dill 4 salmon steaks/fillets Instructions Thaw spinach. Chop tofu into small cubes.Add tofu to spinach.Add cheeses and other seasonings to the mixture and toss together lightly.Whip egg thoroughly, add to mixture and mix well.Mix together butter and dill, refrigerate until needed.Slice a small pocket in the thickest part of each fillet.Spoon stuffing mixture into the pocket, then place the salmon in a prepared baking dish.Preheat oven to 400 degrees, line a baking pan with foil and lightly grease the foil.Cook salmon for 10-15 minutes, or until the salmon is firm and flaky.Remove from oven.Put a salmon steak onto a plate and add a small teaspoon-sized ball of dill butter on top and allow to melt over the salmon. Notes Yield: 4 servings. Nutrional analysis: One serving equals 430.26 Calories; 24.62 g fat (3.09 g saturated fat); 119.78 mg Cholesterol; 659.62 mg Sodium; 10.31 g carbohydrate; 2.18 g Fiber; 40.67 g Total Protein; 9.2 g soy protein.