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Ingredients 1 T. soybean oil 6-8 oz. Midwest Harvest Bratos, cut into ½ inch thick angled slices* 8 cups cooked ADM Soy 7 rotini or penne pasta 1 cup. bottled balsamic vinaigrette dressing 1 cup red bell pepper, chopped 1 t. minced garlic 1-12 oz. bag shelled edamame, cooked** salt and pepper Instructions In a large non-stick skillet, heat oil over medium heat. Add sausage, saute΄ until browned (about 5 minutes). Combine sausage and remaining ingredients and toss well. Notes * Bratos are a precooked pork and tofu blend product (use the spicy version!) They are generally sold in the frozen meat section.** Edamame can be purchased in pods or shelled — shelled version is required for this recipe. Place edamame in microwave and microwave on high for about 4 minutes, drain.

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 salt2 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.S tir 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 12 oz. pureed soft silken tofu 2 ½ 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) 3/8 t. salt 1/8 t. white pepper 2 T. extra virgin olive oil Instructions Combine all ingredients. Let marinate in cooler for at least 2 hours.

Ingredients 2 large cooked potatoes cut up 8 oz. firm Midwest Harvest tofu, crumbled 2 T. Dijon mustard 1 T. honey 2 t. vinegar 1/2 t. turmeric 3 chopped green onions 1/2 t. celery salt 2 T. chopped pickles 2 T. diced dried green pepper 1 c. low fat Miracle Whip Instructions Mix all and garnish with white pepper and paprika. Notes Serves 4. By Judy Jordan

his recipe comes courtesy of Didi Emmons, chef at Veggie Planet in Boston, and cookbook author. According to Didi, some people would rather eat worms than tofu and it is exactly those folks who should try this salad. Tofu makes two appearances; the croutons are cubes of tofu that have been pan-fried until they’re crunchy, and the dressing is thickened with tofu. The dish requires no last minute preparation. The croutons can be made up to 3 hours before serving, the dressing up to 3 days before. The lettuce and tomatoes can be cut, washed and stored in the fridge up to 24 hours before serving. Tofu Caesar Dressing Ingredients 3 garlic cloves, preferably large 1 teaspoon Dijon mustard 1 1/4 cups cubed firm tofu 1/4 cup lemon juice (about 1 lemon) 1/2 teaspoon salt Freshly ground black pepper to taste 3/4 cup extra-virgin olive oil Tofu Croutons Ingredients 8 ounces water-packed extra-firm tofu3 tablespoons vegetable oil Salt to taste Salad Ingredients 1 head romaine lettuce 2 cups cherry tomatoes, halved 1 cup pitted kalamata olives 1/2 cup grated Parmesan cheese Instructions To prepare the dressing, in a food processor or blender, puree the garlic, mustard, tofu, and lemon juice. Add the salt and pepper. With the machine running, slowly add the olive oil, in a stream. When the dressing is fully emulsified, stir in the Parmesan cheese. To prepare the croutons, press the tofu with a paper towel. Cut it into 1/2-inch cubes. In a large skillet, heat the oil over medium-high heat. When the oil is really hot (I like to wait for it to smoke), add the tofu carefully and salt it liberally. Fry the cubes of tofu undisturbed until they form a dark golden crust on the bottom, about 5 minutes. Then use a spatula to turn them and brown them well on at least one more side. Drain well on paper towels. Keep the croutons at room temperature and 15 minutes before serving put them in a warm oven (220 degrees) for up to 3 hours if desired. To prepare salad, cut across the romaine in 2-inch strips, discarding the core. Immerse the lettuce in a large bowl of cold water and let sit for 5 minutes. Spin the salad dry or let it drain in a colander. When ready to serve, combine the lettuce, the tomatoes, croutons, and olives in a large bowl. Add the cheese and the dressing, tossing well with tongs or spoons. Serve immediately. Yield: 6 servings Notes CALORIES 545 (41% from fat); FAT 25g (sat 7.6g, mono 9.1g, poly fat 6.2g); PROTEIN 12g; CARBOHYDRATE 12.7g; FIBER 2.8g; CHOLESTEROL 6mg; IRON 1.4mg; SODIUM 949mg; 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 starch1 tablespoon salt 1 tablespoon white pepper, ground 1 teaspoon cayenne pepper 4 oz hot sauce 4 oz mayonnaise 4 oz bleu cheese, crumbled 3 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 1 1/4 cups sweet red bell peppers, chopped 1 2/3 tablespoons finely chopped jalapeno pepper Salt to taste Black pepper to taste 1 1/4 cups Edamame, cooked 3 ounces extra firm tofu, cubed 1/2 cup corn kernels 1/2 cup chicken stock 1/3 cup garlic butter 2 ½ tablespoons chopped fresh cilantro, optional Instructions In large skillet over medium high heat, cook the red pepper, cilantro and jalapenos until tender. Season to taste with salt and pepper. Add the edamame, tofu and corn and continue to cook until heated through and tender..Add chicken stock. Heat to simmering.Finish each serving with about 1 tablespoon garlic butter and cilantro Notes Makes 5 servings Per Serving (excluding unknown items): 40 Calories; 1g Fat (23.3% calories from fat); 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 221mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Rosalind Pope of Greensboro, NC, came up with this superb main dish salad dressed with a light orange vinaigrette. Ingredients 1 package (14 ounces) water-packed firm tofu ½ cup fresh orange juice 1 package (14 ounces) fresh firm tofu 1 teaspoon red pepper flakes 2 tablespoons soy oil 1 pound fresh green beans, rinsed, ends trimmed1 cup baby corn ½ cup bean sprouts1 orange, peeled and sliced, for garnish Sesame seeds, for garnish Orange Vinaigrette Ingredients 2 tablespoons grated orange zest 2 tablespoons rice wine vinegar 2 tablespoons fresh orange juice ½ teaspoon salt ¼ teaspoon freshly ground black pepper 2 tablespoons soy oil 2 tablespoons light olive oil 1 tablespoon sesame oil 1 tablespoon peeled and minced or grated fresh ginger Instructions In zip top plastic bag or shallow glass dish, combine orange juice and red pepper flakes. Cut tofu into thin strips and place in marinade, turning bag or turning strips in dish to coat completely. Marinate for 30 minutes. Meanwhile prepare Vinaigrette as below and set aside. In large saucepan over medium high heat, heat 2 cups water to boiling. Add green beans, return to boiling and cook 3 minutes. Drain in colander in sink and then rinse for several minutes with very cold water to cool. Drain well and set aside. Drain tofu strips and place on several thicknesses of paper towels. Pat dry. In wok or large skillet over high heat, heat the 2 tablespoons soy oil. Add tofu strips and stir fry until golden. Lift out. To serve, in large salad bowl gently toss tofu strips with green beans, corn, bean sprouts and vinaigrette.Garnish with orange slices and sesame seeds. Vinaigrette Instructions In blender or medium salad bowl or jar with tight fitting lid, combine all ingredients and blend, whisk or shake well to blend. Refrigerate until ready to toss with tofu mixture. Notes Makes 6 servings.

This recipe comes from Wildwood Natural Foods company via the Soy Sisters. What a great way for kids to eat Jell-O. Ingredients 1 small package sugar free Jell-O 1/3 pound water packed soft tofu Instructions Prepare Jell-O according to package directions except reduce the cold water by half. Let Jell-O set until firm. Press tofu, then crumble into food processor. Blend until smooth, add Jell-O and blend until incorporated. Chill until set.Top with whipped cream if desired. Notes Yield: 4 servings Calories: 53; Total fat: 0.5g; Cholesterol: 0 mg; Sodium: 47 mg; Carbohydrate: 0.5 g; Fiber: 0.5g; Total Protein: 5g; Soy Protein: 2.5g

Ingredients 1 cup cubed cooked chicken breast 2 tablespoons diced celery 1 tablespoon chopped red onion 1 tablespoon chopped lightly salted cashews 1 ½ tablespoons golden raisins 1 teaspoon lemon juice 1 tablespoon mayonnaise 3 tablespoons soft silken tofu ¾ teaspoons curry powder ¼ teaspoon salt Dash of pepper Instructions Cube the chicken breast, dice the celery, chop the red onion and cashews, measure out the golden raisins and place all of these ingredients into a mixing bowl.In a separate bowl, mix the lemon juice, mayonnaise, tofu, curry powder, salt and pepper until they are incorporated. Add the curry sauce to the chicken mixture and mix until combined. The salad can be then be eaten as is but for best results, cover and refrigerate for a few hours or overnight. Notes 2 servings (approximately ½ cup each)

Ingredients 8 oz. corkscrew pasta 1 cup frozen shelled Edamame 1 cup broccoli florets 1 small zucchini, sliced in thin quarter rounds ½ red bell pepper, diced ½ cup shredded carrot ¼ cup red onion, cut in thin quarter round slices ½ cup prepared Italian salad dressing1 cup grape tomatoes or halved cherry tomatoes Instructions Bring water to boil as called for on pasta package. Add pasta and cook. About 3-5 minutes before pasta is done, add the Edamame. Cook until the pasta is done. Add the broccoli florets, than immediately drain the pot and rinse the pasta with the Edamame and broccoli. Transfer to a large serving bowl. Toss in the zucchini, red bell pepper, shredded carrot and sliced red onion. Pour the dressing over and mix will. Cover and refrigerate until ready to serve.Just before serving, Mix in the tomatoes Notes Makes 9 servings By Recipe courtesy of: National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

Recipe courtesy of: National Soybean Research Laboratory, University of Illinois at Urbana-Champaign Ingredients 1 cup Bulgur 2 cups boiling water 1 cup flat-leaf parsley, finely chopped ½ cup fresh mint, finely chopped (optional) 2 tomatoes, diced 1 cup cucumber, peeled seeded and diced 1 bunch green onions chopped (white and most of the green) 1 cup edamame, shelled, boiled per package instructions 1/3 cup lemon juice 2 Tbsp. olive oil ½ tsp. salt ¼ tsp. pepper Instructions In a small bowl, stir together bulgur and boiling water.Cover tightly with lid or plastic wrap and let sit for 20 - 30 minutes, until bulgur is soft. Drain in a sieve to remove excess liquid and put the drained bulgur into a medium mixing bowl.Add the parsley, optional mint, tomatoes, cucumber, green onions and edamame and mix. Combine the lemon juice, olive oil, salt, and pepper.Pour over the salad and mix well. Refrigerate before serving. Notes Makes 14 servings