Low-Fat Soy Offers High Health Rewards
(NC) - Consume fewer calories. Eat more fruits and vegetables. Include lean protein. For some consumers, this is a flexitarian diet, one that includes some meat but more often than not, more plant-based proteins.
Dr. Alison Duncan, University of Guelph nutritionist, agrees with the flexitarian philosophy as a researcher of soy in a balanced diet and soy's role in helping prevent heart disease, diabetes and some types of cancer. Just 25 grams of soy per day offers a host of benefits, not the least of which is helping to prevent heart disease. Research has shown that soy offers health benefits at every stage of life.
'I serve soy products regularly for my family,' says Duncan. Fridays are pizza days at our house, and we always use soy pepperoni slices. Soy-based veggie meatballs with pasta and sauce are another favorite for quick meals.
Here are more ideas for versatile and healthy meals in minutes, from www.soyforlife.ca.
Lasagna al Forno
The Bolognese-style sauce in this lasagna includes a low-fat soy protein punch.
Grilled Chipotle Soy Skewers
This quick, nutritious meal for two can be on and off the grill in minutes.
Dr. Alison Duncan, University of Guelph nutritionist, agrees with the flexitarian philosophy as a researcher of soy in a balanced diet and soy's role in helping prevent heart disease, diabetes and some types of cancer. Just 25 grams of soy per day offers a host of benefits, not the least of which is helping to prevent heart disease. Research has shown that soy offers health benefits at every stage of life.
'I serve soy products regularly for my family,' says Duncan. Fridays are pizza days at our house, and we always use soy pepperoni slices. Soy-based veggie meatballs with pasta and sauce are another favorite for quick meals.
Here are more ideas for versatile and healthy meals in minutes, from www.soyforlife.ca.
Lasagna al Forno
The Bolognese-style sauce in this lasagna includes a low-fat soy protein punch.
Grilled Chipotle Soy Skewers
This quick, nutritious meal for two can be on and off the grill in minutes.
Ingredients
Lasagna al Forno
- 12 lasagna noodles
- 1 12oz pkg 340 g veggie ground round regular or Italian
- 1-15 oz/400 mL can tomato sauce
- 3/4 cup chopped onion 175 mL
- 1 tbsp olive oil 15 mL
- 1 clove garlic
- 1 cup low fat ricotta cheese 250 mL
- 1 egg
- 1/4 cup frozen spinach thawed, drained, squeezed dry, 50 mL
- 1/4 tsp salt 1 mL
- 1/4 tsp black pepper 1 mL
- 1/8 tsp Nutmeg 0.5 mL
- 2 3/4 cups grated low fat mozzarella 675 mL
- 1 cup grated Parmesan cheese 250 mL
- 2 tbsp chopped parsley 30 mL
Grilled Chipotle Soy Skewers
- 4 veggie skewers 180 g/6.5 oz. package
- 1 tsp soybean oil 5 mL
- 1/2 cup chipotle barbecue sauce 125 mL
- Grilled Chipotle Soy Skewers
- 4 veggie skewers 180 g/6.5 oz. package
- 1 tsp soybean oil 5 mL
- 1/2 cup chipotle barbecue sauce 125 mL
Instructions
Lasagna al Forno
- Preheat oven to 350 F (180 C).
- Cook noodles according to package directions.
- In saucepan, saut? onion in oil over medium heat until it starts to brown. Add garlic and saut? for 1 minute. Add tomato sauce, and ground round. Set aside.
- In bowl, combine ricotta cheese, egg, spinach, salt, pepper and nutmeg. Add to onion mixture and stir well.
- On bottom of lightly oiled 9 x 13' (23 x 33 cm) casserole dish, spread 1/2 cup (125 mL) of sauce mix followed by 3 noodles.
- Spread 1 1/2 cups (625 mL) sauce mix, 1 cup (250 mL) mozzarella and 1/3 cup (75 mL) parmesan cheese. Lay down 3 lasagna noodles, 1 1/2 cups (375 mL) sauce, 1 cup (250 mL) mozzarella, 1/3 cup (375 mL) parmesan and 3 noodles.
- Evenly spread ricotta filling, last 3 noodles and remaining sauce mix. Top with remaining parmesan and mozzarella.
- Bake for 30-40 minutes or until the liquid on the sides of the dish bubbles. Garnish with chopped parsley and serve.
- Makes 8 Servings
Grilled Chipotle Soy Skewers
- Marinate veggie barbecue skewers with a mixture of the oil and 3/4 of the barbecue sauce. Grill over medium heat 3 to 4 minutes per side, brushing frequently with remaining sauce, until warmed through.
- Serve with a leafy salad and rice, or remove the skewer and serve in a wrap or pita.
Be the first to comment