Recipe of the Month
OH SOY GOOD!!!
Soy often gets a bad rap but it’s a nutritional powerhouse packed with phytochemicals. These delicious recipes made with soy milk could be just the ticket to help you incorporate soy into a healthy eating plan.
BUTTERNUT SQUASH & PARSNIP BISQUE WITH SPICED PUMPKIN SEEDS
Ingredients
- 3 cups chopped butternut squash cubes (approx. 1 small squash)
- 3 medium parsnips, peeled and chopped
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1-teaspoon kosher salt
- 1 quart vegetable stock, aseptically packaged or canned
- 1&1/2 cups plain soymilk
- 2 tablespoons tamari or soy sauce
- 1/8 teaspoon freshly grated or ground nutmeg
- Freshly ground white or black pepper to taste
- Spiced Pumpkin Seeds, see below
Instructions
- Combine the butternut squash, parsnips, onions and garlic in a soup pot and add the vegetable stock. Bring the stock to a boil over medium-high heat. Reduce to a simmer, cover and cook until the vegetables are soft, about 30 minutes.
- Add the soymilk and tamari to the vegetables and broth. In three separate batches, puree in a blender until smooth and creamy. Add the nutmeg and season to taste with white or black pepper. Garnish with Spiced Pumpkin Seeds
Spiced Pumpkin Seeds
- 2/3 cups raw pumpkin seeds
- ¼ teaspoon curry powder
- 1 teaspoon tamari or soy sauce
- Freshly ground black pepper
Cook pumpkin seeds in a heavy nonstick sauté pan over medium high heat, stirring constantly for about 5 minutes. Once they begin to brown and pop, add the curry powder, turn off heat and add tamari. Stir evenly to coat and season with black pepper.
Nutritional Information Per Serving
308 calories; 12g fat (2g sat./5g poly/4g mono); 41g carbohydrate; 14g protein
DEVILED CRAB BAKES
Ingredients
- Olive oil or canola cooking spray
- 1 tablespoon unsalted butter
- 2 tablespoons minced onion
- 2 tablespoons unbleached all-purpose flour
- ¾ cup plain soymilk
- 1 large egg, lightly beaten
- 1 tablespoon fresh lemon juice
- 2 to 3 drops hot red pepper sauce, to taste
- 1 teaspoon dried mustard
- 1 teaspoon Old Bay seasoning
- 1/8 teaspoon freshly ground white pepper
- 1 tablespoon finely chopped flat-leaf parsley
- 1 pound lump crabmeat, picked over for cartilage
- ¼ cup grated Parmigiano-Reggiano cheese
- 1 tablespoon minced chives for garnish
Instructions
Preheat the oven to 350°F. Oil or coat six 4-ounce ramekins with cooking spray.
Melt the butter in a 10-inch skillet over medium-high heat. Add the onion and cook for 2 minutes, or until translucent. Add the flour and cook, stirring constantly, for another minute. Add the soymilk, and simmer, whisking constantly, for 1 minute, or until sauce thickens. Stir a little of the sauce into the beaten egg, then add the egg mixture back to the sauce, along with the lemon juice, red pepper sauce, mustard, Old Bay seasoning, pepper, and parsley.
Remove from heat and transfer to a medium bowl. Fold in the crab meat. Transfer to the prepared ramekins and sprinkle with the cheese. Bake for 20 to 25 minutes. Let sit for 5 minutes, then turn out of the ramekins, garnish with the chives, and serve.
Nutritional Information Per Serving
139 calories; 5g fat (2g sat/1g poly/1g mono); 4g carbohydrate; 18g protein
