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Soy, The Kitchen Chameleon, Recipe ~ Choplets in Rich Brown Sauce

By Marie Oser, Managing Editor ecomii.com
January 9, 2017
File under: Healthy Eating, Legumes, Recipes, Vegan

From China to Japan, Indonesia to Okinawa, soy has been a staple in Asian culture for millennia. The Chinese import 60 percent of all the soybeans produced in the world and the Japanese have soy basically at every meal starting the day with a bowl of miso soup like Americans do with their coffee.

Soybeans have been shown to contain an impressive array of nutrients and sub-nutrients that would dwarf most other foods, plant-based or otherwise. Soy is rich in fiber and a nutrient-dense source of high-quality protein, vitamins and minerals.

For decades, scientists have produced numerous studies demonstrating that soybeans are the source of complete protein, complex carbohydrates, soluble and insoluble fiber and unique phytochemicals credited with the prevention of many chronic diseases.

According to Dr. James Anderson, chief investigator on the landmark meta-analysis on soy and heart health,[1] soy foods are some of the healthiest foods you can put on the table. This is because they help fight what Dr. Anderson calls The ‘Big Five,’ heart disease, stroke, diabetes, obesity and high-blood pressure.[2]

Soy is a most versatile legume with characteristics that offer many forms and functions, both traditional and nontraditional. Soy has been proven to be the quintessential kitchen chameleon and manufacturers have really ‘stepped up to the plate’ with products that add texture, flavor and variety to the plant based menu.

Loma Linda has been feeding families healthy vegetarian foods since 1890, and is the leading maker of shelf stable, sustainable plant-based proteins in North America.

I have long been a fan of Loma Linda.  They have dozens of products that include personal favorites such as Loma Linda Spicy Chorizo, Fishless Tuna and Taco Filling. Loma Linda Choplets are tasty patties with almost endless possibilities, packed in 20-ounce cans with broth.

 

These chicken-free patties can be breaded and browned in a touch of olive oil or braised and sauced as they are in the featured recipe. Braised Choplets in Brown Sauce is easy and really delicious served with Basmati Rice Pilaf.

Braised Choplets in Rich Brown Sauce
4 Servings

1 Tablespoon olive oil
1/4 teaspoon crushed chili flakes
3 cloves garlic, minced
6 scallions, with all but 2” of green, sliced
1 (20-ounce can) Loma Linda Choplets, RESERVE BROTH
2 cups Dairy Free Creamy Corn Soup* ( Low sodium)
1/4 cup Teriyaki Sauce (I like Trader Joe’s Soyaki)
2 Tablespoons nutritional yeast
1 teaspoon dried thyme

Over medium high heat, saute garlic and scallions for 3 minutes, stirring frequently.  Add Choplet patties to the pan, browning on both sides, about 8 or 10 minutes. Add the reserved broth from the can and cook for 5 minutes before adding 1 1/2 cups of the corn soup. Reduce heat to medium low and add teriyaki sauce, nutritional yeast and thyme. Reduce heat and simmer for 10 minutes and keep warm until ready to serve. Serve with Basmati Rice Pilaf

*Imagine Creamy Harvest Corn, light in sodium

Nutrition Analysis per serving: 2 patties
Calories 195, Protein 21g, Carbohydrates 10g, Fiber 6g, Fat 6g, Cholesterol 0.0mg, Calcium 19 mg, Sodium 920mg

 

Basmati Rice Pilaf
6 Servings
1 1/2 cups dry white basmati rice (uncooked)
3 cups water
1 medium shallot, thinly sliced
1/4 teaspoon turmeric
1/2 cup frozen peas
Juice of one lemon (about 3 rounded Tablespoons)
2 Tablespoons chopped fresh parsley or 1 teaspoon dried parsley
Salt and pepper to taste

Bring water and salt to a boil in a medium saucepan, over medium high heat. Rinse rice and add to the water with shallots, turmeric, peas, lemon juice, salt and chopped mint leaves. Stir to mix thoroughly. Bring to a second boil, immediately reducing heat to low and simmer, covered for about 20 minutes, or until liquid is absorbed. Fluff gently and serve.

Nutrition Analysis per serving: 3/4 cup
Calories 200, Protein 5g, Carbohydrates 45g, Fiber 1g, Fat 1g, Cholesterol 0.0mg, Calcium 15 mg, Sodium 17mg

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Facebook and Twitter

 


[1] James W. Anderson, M.D., Bryan M. Johnstone, Ph.D., and Margaret E. Cook-Newell, M.S., R.D. N Engl J Med 1995; 333:276-282

[2] The Skinny on Soy ©Marie Oser, Vegan Publishers 2016

 
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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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