I found this while looking for more recipes to test and to share. There are many people that choose to be vegetarians or not eat meat. Soy is a good substitute for some of that. Also there are people that can not have milk and soy is also another option for them.
The article says that consuming 25 g of soy protein a day in a low fat diet might lower the risk of heart disease. Now keep in mind that this article is 10 years old.
It did list some of the most concentrated sources of soy protein.
Tempeh 1 cup = 32g
Tofu 1 cup = 20 g
Yellow soybeans 1/2 cup =14 g
Soy nuts 1/3 cup =13 g
Edamame 1/2 cup = 11g
Soy Milk 1 cup = 10g
Miso is also a form of soy that is used in many dishes
Here is a recipe for you all to share and use.
Miso Chicken Piccata
1/4 c fat free chicken broth
3tbps yellow miso ( soybean paste)
4 (6oz) skinless boneless chicken breasts
2tbsp flour
1tbsp olive oil
1/2 c dry white wine
1 garlic clove
1/4 c fresh lemon juice
2 tbsp capers, rinsed and drained
1/8 tsp ground black pepper
Combine 1/4 cup broth and miso, still well with a whisk until miso dissolves. Stir in 1/2 cup broth. Set aside.
Place each chicken breast between sheets of plastic wrap and pound flat, to 1/4 in thickness.
Dredge in flour.
Heat a non stick skillet over med-high heat. Add chicken cook 4 minutes on each side until browned. Remove chicken from pan add wine to pan scrape to remove bits. Use a wooden spoon .Reduce heat to medium stir in miso mixture and garlic. Return chicken to pan, cook 3 minutes or until done. Remove from heat, stir in juice, capes and pepper. Serve immediately.
Happy Eating
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