Main DishesDecember 17, 2013
Calories
1094
Sodium
1302mg
54% DV
Fat
39g
60% DV
Protein
73g
146% DV
Carbs
58g
19% DV
Fiber
5g
21% DV
Soy All-in Stew
28
I love soy and cooking with several products from the soy bean. We usually have soy meal at home and this was the result of me craving something with soy, but also turkey sausages, kani kama (imitation crab meat), tuna and corn. =) I added a few other ingredients and came up with this delicious high protein, high fiber and low fat meal. If you haven’t tried soy meal, you’re actually missing out big time. It’s one of those amazing protein sources that – with good seasoning – can taste wonders. 5
10
- 1/4 cup chopped onions
- 2 tablespoons of extra virgin olive oil
- 2 tablespoons of dried minced garlic
- 3 tablespoons of tomato puree
- 2 cups of frozen peas
- 2 cups of frozen corn
- 2 cups of frozen spinach
- 125g (4.4oz) of kani kama – imitation crab food
- 100g (3.5oz) of turkey sausage
- 84g (3oz) of water preserved tuna
- 2 tablespoons of low-sodium soy sauce
- 1 tablespoon of salt
- 150g (5.3oz) of soy meal
- 2 tablespoons of extra virgin olive oil
- 2 tablespoons of dried minced garlic
- 3 tablespoons of tomato puree
- 2 cups of frozen peas
- 2 cups of frozen corn
- 2 cups of frozen spinach
- 125g (4.4oz) of kani kama – imitation crab food
- 100g (3.5oz) of turkey sausage
- 84g (3oz) of water preserved tuna
- 2 tablespoons of low-sodium soy sauce
- 1 tablespoon of salt
- 150g (5.3oz) of soy meal
- Brown the onions with the olive oil and garlic in a big pot and then add the peas, corn, spinach, tomato puree and salt. While the onions are cooking, put the soy meal on a bowl and add enough boiling...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1094
Sodium
1302mg
54% DV
Fat
39g
60% DV
Protein
73g
146% DV
Carbs
58g
19% DV
Fiber
5g
21% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat9g49%
Polysaturated Fat10g63%
Monosaturated Fat19g121%
Cholesterol145mg48%
Sodium1302mg54%
Potassium3325mg95%
Protein73g146%
% DAILY VALUE*
Total Carbohydrate
Fiber5g21%
Sugar4g9%
Vitamin A4861IU97%
Vitamin B61mg78%
Vitamin C10mg16%
Calcium370mg37%
Iron14mg79%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.