Here is a sample of a healthy and tasty soy recipe. Look for more soyfoods recipes at http://www.soyconnection.com/

 

BEEF, TOFU, GREEN SOYBEAN STIR FRY

Servings: 6

  • 1 tablespoon soybean oil
  • 1 large red bell pepper, cut into thin strips (about 1 1/2 cups)
  • 1 large bunch broccoli, cut into flowerettes (about 4 cups)
  • 10-ounce box frozen green soybeans
  • 1 tablespoon soybean oil
  • 1/2 teaspoon minced ginger
  • 1 tablespoon cornstarch
  • 1 to 2 tablespoons soy sauce
  • 2 tablespoons water
  • 1 teaspoon soybean oil
  • 1 1/4 pound sirloin steak, fat trimmed, and cut into strips
  • 7 or 8 ounces firm, water-packed tofu, drained, cut into chunks or strips

 

In large skillet or wok, heat first tablespoon of soybean oil over medium-high heat. Add red bell pepper strips and broccoli flowerettes. Cook, stirring constantly until crisp tender. Stir in green soybeans and cook one minute or until green soybeans are no longer frozen. With a slotted spoon, remove vegetables, and place in a bowl and cover. Set aside

In same skillet or wok, heat second tablespoon of soybean oil. While oil is heating, in a measuring cup or small bowl, make a paste of the ginger, cornstarch, soy sauce, water and one teaspoon soybean oil. Set aside

Add strips of beef sirloin to hot oil. Stir and cook until almost done. Add soy sauce paste mixture and stir well. Add vegetables back to wok or skillet and toss well. Add strips of tofu, and toss lightly until tofu is heated throughout. Serve over hot steamed rice or Asian noodles.

Yield: Approximately 10 cups stir fry

Serving size: 1 2/3 cups.

 

Nutrition information per serving: 336 calories, 14 g fat (3 g saturated fat), 39 g protein (9 g soy protein), 12 g carbohydrate, 255 mg sodium, 62 mg cholesterol, 7 g dietary fiber.