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

Ingredients 1- 12 ounce package frozen corn, prepared according to package directions 1 cup diced celery ½ cup diced red onion ½ cup sliced black olives 1 cup broccoli florettes 1 cup cauliflowerettes 1- 15oz. can black soybeans, rinsed and drained 2 cups grape tomatoes cut in half 1-16 ounce package shelled edamame, prepared according to package directions 1 package of zesty Italian dressing mix, prepared according to directions on package, set aside. Instructions In a large mixing bowl, add all the vegetables, toss together. Add dressing, toss lightly. Cover, place in in refrigerator, to marinate overnight Notes Yield: 6-8 servings

Ingredients 1/4 cup orange Juice 1 orange, zest and juice 2 Tablespoons cider vinegar 2 Tablespoons Dijon mustard 2 teaspoons honey 1/8 teaspoon cracked black pepper 1/2 teaspoon salt 1 cup Vegetable oil Instructions In a small bowl, whisk together all ingredients except oil.Slowly drizzle in oil while whisking. Serve with salad. Notes Yield: approximately 2/3 cup By Chef Karen Halverson

Ingredients 1 pound extra firm tofu, drained 1 tablespoon olive oil 1 teaspoon coriander 3/4 teaspoon chili powder 1/8 teaspoon Kosher salt Instructions Cut drained tofu into 1/4″-1/2″ cubes. In a medium bowl toss the tofu cubes in olive oil, coriander, chili powder, and salt.Spread tofu cubes in a single layer on a foil-lined baking sheet. Broil for 10 minutes, turn cubes, and broil for another 5-10 minutes, depending on how crispy you like your croutons. Let cool before sprinkling on salad. By Jessica Levinson, Nutritioulicious

Ingredients 1 - 16 ounce bag frozen shelled edamame ½ cup dried cranberries ¼ cup fresh basil leaves, cut into thin strips 2 tablespoons olive oil 1/8 teaspoon freshly ground black pepper ½ cup crumbled feta cheese Instructions Cook edamame in boiling salted water for 5 minutes. Drain and rinse under cold water to stop cooking. Pat dry.Toss edamame, cranberries, basil, olive oil, and pepper together in a medium bowl. Gently stir in feta cheese. Serve chilled or at room temperature.

Dressing Ingredients 3 ounces soft silken tofu ½ cup chopped roasted red peppers 2 cloves garlic, minced 1 ounce freshly squeezed lemon juice ½ teaspoon smoked paprika ½ teaspoon salt ¼ teaspoon pepper ⅓ cup soy oil Instructions In a blender, add all ingredients except oil. Process until smooth. Slowly add oil.Continue to process until creamy. Refrigerate for 4 hours or overnight for flavors to develop. Enjoy with your favorite salad greens. Notes Yield: 12 servings Serving size: 1 ounceThis recipe makes 12 – 1 ounce servings. Have leftovers? Here’s an idea Mix ½ cup of vinaigrette with ½ cup sour cream and 2 tablespoons mayonnaise to make a creamy dip for raw vegetables or to spread on sandwich bread. By Chef Cherry Madole, The Tangerine Food Company