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Delicious recipes made from soy

The nutrition profile and versatility of this plant-based protein makes it an attractive mealtime solution, but how to cook and prepare soyfoods may have the average home cook stumped.

 

Tortilla Bake

Servings: 12

 

2 medium onions, chopped

1 green bell pepper, chopped

½ cup mild salsa

2 cans (15.5 ounces each) chili beans (do not drain)

1 can (8 ounces) tomato sauce

1 cup textured vegetable protein (TVP), dry (or soy-based “crumbles”)

1 cup corn kernels

¾ cup water

1 can (2.25 ounces) sliced black olives, drained

1 tablespoon chili powder

18 (6-inch) corn tortillas

1 cup shredded Mexican-style or cheddar cheese

Optional garnishes: sliced tomatoes, olives and avocado

 

Preheat oven to 350°F. Coat 9-by-13-inch baking dish with cooking spray.

 

Combine onions, pepper, salsa, chili beans, tomato sauce, TVP, corn, water, olives and chili powder in large saucepan and bring to boil. Reduce heat and simmer 10 minutes, stirring occasionally.

 

Spread about one quarter of chili mixture on bottom of prepared baking dish. Top with six tortillas, overlapping or cutting to fit as necessary. Top with another quarter of chili mixture and a third of cheese. Repeat for two more layers each of tortillas, chili mixture and cheese.

 

Cover with aluminum foil and bake for 30 minutes. Garnish with tomatoes, olives and avocado, if desired.

 

Nutrition information per serving: 240 calories; 12 g protein; 36 g carbohydrate; 8 g dietary fiber; 6 g fat; 494 mg sodium. (SOURCE: Family Features)

 

Photo: Family Features/Cortesia Getty Images

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