Charlene Pattons June Soy Segments

Published: Jun. 27, 2017 at 10:07 AM CDT
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Summer Garden Paella

1 cup brown rice (uncooked)

2½ cups water

¼ cup chopped onion

2½ cups frozen mixed vegetables

1½ teaspoons tumeric

1 teaspoon onion powder

1½ teaspoons cayenne pepper

2 teaspoons garlic powder

½ teaspoon ginger

1 Tablespoon soy sauce

2 Tablespoons tahini

1 cup chicken, cooked and chopped

½ cup dry-roasted edamame

Greek yogurt

Place rice in a medium pot with boiling water and cook on high for 8 minutes. Reduce heat to medium and add onion, mixed vegetables, spices, soy sauce, tahini, and chicken. Stir thoroughly. Reduce heat to low, cover with lid, and cook for 10 minutes. Remove from heat and add dry-roasted edamame. Serve with a dollop of Greek yogurt. Serves 4

Nutrition Per Serving (Serves 4)

262 Calories, 21g Protein, 20g Carbohydrate, 6g Fiber, 6g Fat, 1g Saturated Fat, 0mg Cholesterol, 337mg Sodium

Quick Roasted Potatoes

1 cup Yukon Gold potatoes, cubed

1 cup sweet potato with skin, cubed

2 Tablespoons soybean oil

1 teaspoon garlic powder

2 teaspoons dried thyme

Preheat oven to 500 degrees. Leaving the skin on, cut potatoes into 1-inch cubes and place on a baking sheet lined with parchment paper. Place in the oven even if it is not to temperature. The potatoes will begin to cook, shortening the cooking time. Bake for 20–25 minutes or until potatoes are golden and fork tender. Place cooked potatoes in a serving dish. Toss with oil, spices and enjoy! Serves 4.

Nutritional Analysis: Calories per serving, 248; total fat, 7g; sodium, 16g; total carbohydrate, 45g; total protein, 4.4g; fiber, 4g; calcium 42mg; iron 1.4mg

Favorite Fruit Smoothie

1 cup vanilla soy milk

1 cup berries (strawberry, blueberry, raspberry)

½ cup fresh pineapple chunks

¼ cup orange juice

¼ cup silken tofu

Place all ingredients in blender and blend until smooth. Serves 3.

Nutrition per serving (186 g): 82 calories, 1 g fat, 2 g fiber, 0 g saturated fat, 0 g trans fats, 14 g carbohydrates, 0 mg cholesterol,

33 mg sodium, 3 g protein, 120 mg calcium