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January 20, 2005
The Power of Soy
People who consume soy-based diets have less incidences of cardiovascular disease. Research suggests that the combination of soy protein, vitamin E, soluble fiber and isoflavones lowers LDL-cholesterol (the bad cholesterol). Vitamin E is a powerful antioxidant and soluble fiber inhibits cholesterol absorption. Isoflavones, a type of phytoestrogen, act as a defense mechanism in plants. The specific isoflavone found in soybeans is genistein and has been found to decrease blood clots. To be beneficial, the Food and Drug Administration recommends eating 25 grams of soy protein each day along with a low fat diet.
Soy Foods Grams of Soy Protein
½ cup soybeans 14
1 cup soy milk 7
½ cup tempeh 16
½ cup tofu 20
1 veggie burger 15
1 ounce soy cheese 2-7
¼ cup soy nuts 17
Tempeh Fajitas
From Cooking Light
Use a wire grilling basket for the onion and bell pepper so they don't fall into grill. If there's enough room on your grill, you can heat the tortillas as the onion mixture and tempeh cook. Wrap in heavy-duty foil, and grill 5 miutes or until thoroughly heated.
1 (8-ounce) package five-grain tempeh
1 cup pineapple juice
1/4 cup low-sodium soy sauce
2 tablespoons fresh lime juice
2 teaspoons ground cumin
2 teaspoons canola oil
1/2 teaspoon freshly ground black pepper, divided
1 garlic clove, minced
2 cups (1/2-inch) vertically sliced onion
1 1/2 cups (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 teaspoon salt
4 (8-inch) whole wheat tortillas
1/4 cup chipotle salsa (such as Frontera)
Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 teaspoon black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours.
Prepare grill.
Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 teaspoon black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade.
Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 cup onion mixture, and 1 tablespoon salsa down center of each tortilla; roll up.
Yield: 4 servings (serving size: 1 fajita)
NUTRITION PER SERVING
CALORIES 259(18% from fat); FAT 5.1g(sat 0.7g,mono 1.2g,poly 2.2g); PROTEIN 14.6g; CHOLESTEROL 0.0mg; CALCIUM 64mg; SODIUM 712mg; FIBER 8g; IRON 3.1mg; CARBOHYDRATE 47.3g
Posted by Lisa at January 20, 2005 9:02 AM
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