Do you need
to drop a few holiday pounds?
by Marisa Snyder
Now that the
holidays are behind us and we're setting goals
for ourselves and families in the New Year, the
timing is perfect for reevaluating the way we
eat. And, what better way to promote healthy
living than incorporating a diet high in protein
and low in fat. The following article outlines
how foods, including soyfoods, can help you shed
holiday pounds. You'll also find a sampling of
easy recipes to utilize as healthy alternative
versions to typical favorites.
Eat soyfoods to reduce weight from holiday
pounds, Washington Post advises
OVEN ROASTED TOFU AND VEGETABLES
16 ounces extra firm tofu, drained
3 tablespoons balsamic vinegar
2 teaspoons vegetable oil
2 tablespoons sugar
1 clove garlic, minced
1/2 teaspoon each dried oregano, crushed, and
salt
1 sweet red pepper, quartered
1 medium onion, quartered
3 medium mushrooms, quartered
Chopped parsley for garnish
Cut tofu in half vertically then horizontally.
Drain on several layers of paper towels to
remove as much liquid as possible. If desired,
score surfaces to allow more marinade to
penetrate tofu. Combine vinegar, oil, sugar,
garlic, oregano and salt; mix well. Place tofu
and vegetables in a shallow baking pan leaving
enough space between the pieces for even
roasting; brush with vinegar mixture. Let stand
30 minutes, brush again and let stand 30 minutes
longer. Bake tofu, pepper and onion at 500 F 30
to 35 minutes. Turn once halfway through baking
time. Add mushrooms during last half of roasting
time. Transfer to platter and sprinkle with
parsley. Makes 4 servings.
Nutritional Analysis Per Serving: 138 Cal., 9.5
g pro., 15.5 g carb., 4.6 g fat, (29% Cal. from
fat), 0.5 g sat. fat, 0 mg chol., 1.3 g fiber,
367 mg sodium, 8.4 g pro. from soy, 2.2 g fat
from soy.
BARBECUED CHICKEN-STYLE PIZZA
1 pkg (6 oz.) soy chicken veggie strips
1 unbaked pizza crust (10 x 14-inch rectangle or
15-inch round)
1 bottle (18 oz.) spicy barbecue sauce
1 cup chopped red onion
½ cup chopped green pepper
2 cups shredded soy mozzarella cheese
Preheat oven to 425 F. Dice soy chicken veggie
strips into squares and place in bowl. Coat with
½ cup barbecue sauce. Cover pizza dough with
barbecue sauce. Top with diced soy chicken
veggie strips, onion, green peppers and soy
cheese. Bake for 10 to 20 minutes until hot
throughout and pizza crust is done. Makes 12
servings.
Nutritional Analysis Per Slice: 335 Cal., 5.5 g
fat (0 g sat. fat), 0 mg chol., 882 mg sodium,
54 g carb., 15 g protein (7 g soy protein), 2 g
dietary fiber.
Marisa Snyder is a public relations account
executive in St. Louis. Her main role is as
communications project manager for the United
Soybean Board and the soybean checkoff.
