Chickenless “Chicken” Salad

The trick to this great salad is the marinating and grilling of the tofu.

1 lb. brick tofu-extra firm
soy sauce
spring or filtered water
3 ribs celery-diced
1 small red onion-diced
1 red pepper-diced
1/2 teaspoon each basil, sage, rosemary, oregano (or to taste)
2 teaspoons paprika
1-1 1/2 cup Tofu Mayo (see below)

Preheat oven to 400 degrees. Lightly oil or spray a baking sheet.

Slice tofu 1/4-inch thick. Brush each slice, back and front, with soy sauce and allow it to marinate for 10 minutes.

Place on a lightly oiled baking sheet and bake for 30-35 minutes, turning once halfway through, until a deep, golden brown and crispy on the outside but still tender on the inside. Remove from oven and allow to cool until you can handle the slices. Then, shred the tofu slices with a sharp knife, creating irregular, angular pieces..reminiscent of shredded chicken. Mix with vegetables, spices and Tofu Mayo until ingredients are well-incorporated. Chill thoroughly before serving.

This salad is great on a bed of fresh, crisp greens or served as a hearty sandwich.

Tofu Mayo

12 oz. silken tofu
3 tablespoons stoneground mustard
2 teaspoons cider vinegar
3 teaspoons brown rice syrup (or other liquid sweetener)
sea salt
juice of 1 lemon

Puree all ingredients in a food processor until smooth and creamy.

Adapted from a recipe on

Vegan Ranch Dressing

1/3 cup lowfat silken tofu
2/3 cup soy milk
1/4 tsp. garlic powder or one clove garlic
1/4 tsp. salt
1 tsp. dried parsley
1 tsp. dried chives or 1/8 tsp. onion powder
generous grating of black pepper
1 tbsp. fresh lemon juice

Put all ingredients into a blender or food processor and blend until smooth.

Makes one cup.


* Exported from MasterCook *

Cajun 15-Bean Soup

Recipe By :Susan Voisin
Serving Size : 8 Preparation Time :0:00
Categories : Beans Fatfree

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
20 ounces dried mixed beans
12 cups water
1 large onion — chopped
14 ounces Gimme Lean Sausage Flavor*
juice of one lemon
1 clove garlic — minced
1 15-ounce can stewed tomatoes
2 teaspoons paprika
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
1/2 teaspoon oregano
1 teaspoon thyme
1/2 teaspoon liquid smoke flavoring
1 1/2 teaspoons salt — or to taste

1. Place washed beans in a pot with 12 cups of water and boil covered 60-70 minutes (or try it in a crockpot).
2. While beans are boiling, brown sausage, onion and garlic.
3. Add prepared sausage mixture, stewed tomatoes, and lemon juice to beans along with spices and simmer 30-45 minutes. Add salt at the end. Serve with bread or over rice.

MWL Followers of the McDougall Maximum Weight Loss Program leave out the Gimme Lean.

“adapted from”

Per serving: 319 Calories (kcal); 2g Total Fat; (6% calories from fat); 24g Protein; 52g Carbohydrate; 0mg Cholesterol; 832mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : Serve with biscuits and green salad. Great as leftover and freezes well!

Low-Fat Blueberry Muffins

Recipe By :Susan Voisin
Serving Size : 12 Preparation Time :0:30
Categories : Breads Breakfasts
Fatfree Favorites

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cups flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
2/3 cup sugar
1/2 tablespoon Ener-G Egg replacer — MIXED WITH
2 tablespoons water
1/2 teaspoon vanilla
3/4 cup soy milk — or rice milk
3/4 cup applesauce
2/3 cup blueberries — fresh or frozen (measured then defrosted)

Preheat the oven to 400 degrees. Sift the first 5 ingredients together, and then add all the wet ones.   Mix just until moistened. Fold in the blueberries and then fill muffin cups (paper-lined or sprayed) full.   Bake 20 minutes.

“1 dozen”


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