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Ingredients 2 tablespoons sesame oil 1 tablespoon unsalted butter 1 small onion, chopped 2 cups Carnaroli or Aborio rice ¼ cup soy milk ¼ cup apple juice 6 cups vegetable broth or stock, heated 1 tablespoon butter 2 cloves garlic, minced 8 ounces silken tofu, cubed 13 ounces cooked Artichoke hearts, diced Cayenne pepper to taste. Instructions In saucepot over medium high heat, heat oil and butter. Add rice and cook, stirring frequently, until rice begins to brown. Add half of the chopped onion, soy milk and apple juice. Cook and stir until liquid is absorbed. Add the hot vegetable broth, about 1 cup at a time. (Reserve ¼ cup broth.) Cook and stir after each addition until broth is absorbed. Reduce heat to low, cover and cook 20 minutes. Meanwhile, in small saucepan over medium high heat, cook remaining half of onion in the 1 tablespoon butter until lightly browned. Stir in garlic and cook briefly. Add tofu and cook another few minutes. Remove rice from heat and stir in reserved ¼ cup broth, tofu mixture and artichoke hearts. Heat through.Finish with cayenne pepper to taste. Notes Makes 6 to 8 servings

Ingredients 1 cup quartered fresh mushrooms 1 cup thinly sliced carrots 1 small zucchini, sliced ½ cup edamame 4 green onions, sliced ½ tsp. dried basil leaves, crushed ½ tsp. salt ¼ tsp. dried oregano leaves, crushed ¼ tsp. pepper 2 tbsp. soy oil 6 to 8 oz. soy steak strips 2 tbsp. dry white wine 1 12-oz. jar chicken gravy ¼ cup sour cream Hot cooked soy or whole wheat pasta Instructions In a large skillet cook vegetables and dry seasonings in hot oil until vegetables are just tender. Remove from skillet. In the same skillet cook soy strips in remaining oil until browned. Stir in wine and simmer 1 minute. Stir in gravy and sour cream until blended. Stir in vegetables. Cook until heated through. Serve over pasta. Notes Serves 4

Ingredients 1 lb. extra firm tofu, sliced into ¼” slices and patted dry 2 T. extra virgin olive oil 1 T. lemon juice 2 cloves minced garlic 1 T. minced onion 1 T. dry oregano 2 t. ground black pepper 1 t. salt Soy-based Tzatziki Sauce Ingredients 12 oz. pureed soft silken tofu 2½ t. lemon juice (depends on soy product) 1 c. grated cucumber, pressed between hands to remove excess moisture 1-2 cloves minced garlic (2 will be quite garlicky) ⅜ t. salt ⅛ t. white pepper 2 T. extra virgin olive oil Instructions Mix all ingredients except for the tofu.Lay tofu slices on a sheet tray.Brush one side of the tofu with the olive oil mixtureTurn the slices over and apply the remaining olive oil mixture to the slices.Let marinade in the refrigerator for 2-8 hours.Bake tofu slices in a 425° oven for 25 minutes. (Turn the slices over half way though the cooking process.)The finished slices should be lightly browned and very aromatic.They can also be easily reheated.Serve inside a warm pita pocket with sliced onion, sliced tomato, minced parsley, and soy-based or traditional yogurt tzatziki sauce. Soy-based Tzatziki Sauce Instructions Combine all ingredients. Let marinate in cooler for at least 2 hours. By Chef Christopher Koetke CEC, CCE

This recipe comes from Doug Hosford, chef of High Cotton Catering in Natchez, Mississippi. Edamame stands in perfectly for lima beans-- a Southern staple--in this spin on succotash. Serve with whipped sweet potatoes. Shrimp 1 pound large shrimp, peeled and butterflied 2 tablespoons Cajun or Old Bay seasoning 1 tablespoon olive oil Salsa 2 mangos, peeled and diced 1 red bell pepper, chopped 1/2 cup chopped green onion 1 cup edamame 1/4 cup chopped cilantro 2 tablespoons lime juice 2 teaspoons olive oil ¼ teaspoon salt Instructions To prepare shrimp, toss shrimp with seasoning. Heat oil in a heavy skillet over medium high heat. Add shrimp, sauté 7 minutes or until shrimp are browned and done.To prepare salsa, combine all ingredients; toss well. Serve shrimp with salsa. Yield: 4 servings.

This full flavored dish uses the Soy7 Recipe strips made by ADM. They provide 11 grams of soy protein per serving. They’re a great substitute for chicken and are a breeze to use. They come in a 3-ounce box and are shelf stable. Look for them in your supermarket. Sautéing the cloves and cinnamon stick flavors the oil that sets the spicy background for this dish. Ingredients ¼ cup vegetable oil 8 whole cloves 1 (3-inch) cinnamon stick 2 cups diced onion 1 teaspoon crushed red pepper 2 bay leaves ¼ cup peeled, minced fresh ginger 2 tablespoon minced fresh garlic 1 chopped jalapeno or serrano pepper 1 tablespoon curry powder 1 tablespoon garam masala 3 cups diced tomatoes 1½ cups water 3 cups chopped fresh spinach 2 (3-ounce) boxes Soy7 Recipe strips 1 teaspoon kosher salt Mango Coriander Chutney 2 cups hot cooked basmati rice Instructions Heat oil in a large nonstick skillet over medium-high heat. Add cloves and cinnamon; sauté 5 minutes or until cloves swell and cinnamon uncurls. Remove cloves with a slotted spoon.Add onion, sauté until golden brown, about 10 minutes. Stir in red pepper and bay leaves; sauté 5 minutes, stirring constantly. Add ginger, garlic, chile pepper, curry and garam masala; sauté 1 minute.Add tomatoes and water; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Stir in spinach and soy strips; cook just until spinach is wilted and strips are heated through. Season with salt. Serve over rice with Mango Coriander Chutney and 1/2 cup basmati rice. Notes Yield: 4 servings. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; Iron 1.4mg; Sodium 227mg; Calcium 20mg;

This dish is from Paula Disbrowe, Cowgirl Chef of the Hart & Hind Fitness Ranch in Rio Frio, Texas. The star of it is the crunchy cabbage slaw and the spicy dressing—in which tofu stands in for the mayonnaise, providing creaminess without the fat. You can fry your own tortillas, or save time by buying a spiced variety (Paula likes the chipotle flavored Charros brand, available in ethnic markets.). This recipe calls for roasted, shredded chicken meat, but it’s also delicious with grilled chicken breasts or thighs that are sliced on the bias. Citrus Slaw Ingredients 3 ounces silken firm tofu, cut into 1-inch dice (1/2 cup) ¼ cup fresh lime juice 2 tablespoons red wine vinegar 1 tablespoon honey 1 tablespoon Dijon mustard 1 canned chipotle chile in adobo 1 teaspoon finely grated orange zest ½ teaspoon finely grated lime zest salt and freshly ground pepper ½ small green cabbage, finely shredded (3 cups) ½ small red cabbage, finely shredded (1 1/3 cups) 1 small red onion, thinly sliced 1 large carrot, coarsely grated 3 tablespoons finely chopped cilantro Tostados Ingredients ½ cup vegetable oil Six 6-inch corn tortillas 3½ cups shredded roast chicken (from one medium roast chicken, skin removed) To Prepare The Slaw Combine the tofu with the lime juice, vinegar, honey, mustard and chipotle in a food processor or blender; process until smooth.Add the remaining 1/4 cup oil in a thin stream and process until creamy.Transfer to a bowl. Stir in the orange and lime zest, salt and pepper.In a large bowl, toss the cabbages, onion, carrot and cilantro. Add all but 3 tablespoons of the dressing and toss. To Prepare Tostados Heat ¼ cup oil in a small skillet over moderate heat.Add 1 tortilla and fry until golden and crisp, turning once, about 2 minutes.Transfer the tostada to paper towels to drain.Repeat with the remaining tortillas To Assemble Tostadas Place tortillas on plates and mound the slaw on top.Add the chicken to the bowl, toss with the reserved 3 tablespoons of dressing and mound on the slaw.Garnish with lime wedges, if desired. Notes Yield: 6 servings Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; IRON 1.4mg; Sodium 227mg; Calcium 20mg

Ingredients 8 oz boneless chicken breast, medium diced 8 oz firm tofu, medium diced 6 oz buttermilk 3 oz hot sauce 2 tablespoons brown sugar 1 oz lemon juice 2 cup corn starch 1 tablespoon salt 1 tablespoon white pepper, ground 1 teaspoon cayenne pepper 4 oz hot sauce 4 oz mayonnaise 4 oz bleu cheese, crumbled3 cup bowtie pasta, cooked ½ each red onion, julienne 1 each celery stalk, finely julienne 1 tablespoon parsley, finely chopped Salt and pepper to taste Instructions Marinate the chicken and tofu for about one hour or overnight in the buttermilk, hot sauce, brown sugar, and lemon juice.Remove the chicken and tofu from the marinade and drain well.Dredge the chicken and tofu separately in the cornstarch.Fry separately in 350 degree fryer until golden brown.Mix the pasta with the chicken, tofu, bleu cheese, mayonnaise, hot sauce, red onion, celery and parsley.Season to taste. Notes Servings: 3

Ingredients 2 cakes firm Tofu 1 medium onion 1 large garlic clove, minced ¼ teaspoon ground cinnamon 1 teaspoon ground cumin seeds Pinch of Clove ¼ teaspoon Tones southwestern chipotle seasoning ¼ teaspoon ground cayenne pepper 3 Tablespoons vegetable oil ½ teaspoon oregano 2 large tomatoes, chopped ¼ cup chopped cilantro 1 small apple, cored and chopped 1/3 cup raisins, golden 1/3 cup finely chopped soy nuts 1 tablespoon red wine vinegar 6 large bell peppers or a mixture of green, yellow, red peppers 1 cup tomato juice Hot sauce Ingredients 2 cups undrained canned tomatoes 1 small onion chopped ½ green bell pepper, coarsely chopped 2-3 Tablespoons minced chilies ¼ teaspoon ground cumin Garnish cilantro Instructions In a large heavy skillet, sauté the cilantro, onions, garlic, cinnamon, chipotle seasoning, oregano, cumin and ground cayenne pepper in the oil until the onions are soft. Add the chopped tomatoes, apple and raisins.Cover and simmer on low heat for 5-10 minutes, until the apple is soft.Add the tofu, soy nuts and vinegar and simmer for another 10 minutes, stirring occasionally. Salt to taste.Cut the peppers in half lengthwise and remove the seeds, leave the stems on if you can, which will help the peppers hold their shape during baking.Fill each pepper half way with the tofu mixture and place it in a glass baking dish.Add the tomato juice to the bottom of the pan and cover tightly with aluminum foil.Bake at 350 degrees for 30 minutes – 45 minutes until peppers are tender. Hot sauce Instructions Puree the tomatoes, bell peppers, cumin, onions, chiles in a blender until smooth.Simmer uncovered on low heat for at least 20 minutes, stirring occasionally.Salt to taste. Notes Serve peppers on a bed of rice.Pour hot sauce over peppers.Garnish cilantro, ground soy nuts.

Ingredients ½ cup chopped fresh cilantro ¼ cup water 2 tablespoon unsweetened coconut 1 tablespoon peeled minced ginger 1 garlic clove, minced ½ teaspoon ground cumin ½ teaspoon salt ¼ teaspoon crushed red pepper 1½ cups diced fresh or bottled mango 2 tablespoons roasted peanuts, coarsely chopped Instructions Combine first 8 ingredients in a bowl.Stir in mango and peanuts. Notes Yield: 1 ½ cups. Serving size: 1 tablespoon. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; Iron 1.4mg; Sodium 227mg; Calcium 20mg

Ingredients 1 package (12 ounces) frozen edamame, thawed 1 can (16 ounces) cream style corn 1 cup sage and onion stuffing 1 tablespoon chopped onion 1 egg, slightly beaten ¾ cup crushed sage and onion stuffing 2 tablespoons butter, melted Instructions Mix together the first 5 ingredients. Place in a greased 1 1/2 –quart casserole. Combine melted margarine with crushed stuffing; sprinkle over top of casserole. Bake uncovered in a 350 degree F. oven about 30 minutes. Notes Yield: 6 servings

Tempeh and tofu are perfect in this zesty tomato sauce. You’ll never miss the meat. This recipe is from Didi Emmons. Ingredients 8 ounces tempeh or firm water-packed tofu 2 tablespoons canola oil 1 large onion, minced 2 large garlic cloves, minced 1 1/2 tablespoons chili powder 1/2 teaspoon ground cumin 1 1/ 2 cups canned crushed tomatoes 3 tablespoons ketchup 1 cup frozen peas, thawed 3 (2-ounce) hamburger buns Instructions Crumble the tofu or tempeh into small bits with your hands into a bowl. Heat 1 tablespoon oil in a large, heavy skillet over high heat. When the oil is hot, add the tempeh or tofu and turn the heat to medium. Cook for about 6 minutes, stirring occasionally, until the tempeh or tofu is golden brown. Add the minced onion to the pan and the remaining tablespoon of oil, and sauté, stirring occasionally, until softened, about 5 minutes. Add the garlic, chili powder, and cumin and cook 2 minutes more. Add the tomatoes, ketchup and 1/2 cup water, the peas, and cook for 2 minutes. Spoon over split and toasted burger buns. Notes Yield: 3 sandwiches. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; Iron 1.4mg; Sodium 227mg; Calcium 20mg

Ingredients 1/2 cup extra firm tofu 2 tablespoon mayonnaise or vegenaise 4 ounce can shrimp, rinsed and drained or 3/4 cup chopped cooked shrimp 1/4 cup chopped sweet green pepper 2 green onions, finely chopped 2 teaspoon lemon juice 1/2 teaspoon snipped fresh oregano 1/2 teaspoon ground cumin 1/8 teaspoon ground red pepper 2 10-inch flour tortillas Instructions In a blender or food processor, blend tofu and mayonnaise until smooth, place in a small bowl.Stir in shrimp, green pepper, green onions, lemon juice, oregano, cumin, and red pepper.Spread evenly over tortillas. Roll up tortilla and wrap in plastic wrap. Chill at least 2 hours or overnight.Cut in 1" slices. Notes Yield: Approximately 16 appetizer slices.