ONLINE EXTRA — Snacking with soy: Beef Sukiyaki . . . Sweet Potato and Tofu Soup . . . Chocolate Mousse, etc.

Beef Sukiyaki

1 tablespoon (½ ounce) beef fat or suet

3 tablespoons sugar

½ cup soy sauce

2 cups sake

1 onion, thinly sliced

½ pound nappa cabbage or bok choy, sliced crosswise at an angle into 2-inch pieces

1 package firm tofu or yakitofu (broiled tofu), cut into 12 pieces

4 ounces (about 8) shiitake mushrooms, stemmed (and halved at an angle, if desired)

1 bunch green onions, cut on the bias into 2-inch pieces

1 7-ounce package itokonnyaku, rinsed, strained and cut in half

1½ pounds boneless rib-eye, sliced 1/8-inch thick

2 cups stemmed shungiku (chrysanthemum leaves) or watercress, stemmed

Heat a large skillet or saute pan over medium heat and place the beef fat in the pan, moving it around with chopsticks or spatula as it melts so that the entire surface is greased. When the fat is hot (it may not be entirely melted; it will melt as the dish cooks), add the sugar and cook until it begins to caramelize. Add the soy sauce and sake (be careful as it will sputter).

In arranged mounds, add the onion, cabbage, tofu, mushrooms, green onions and itokonnyaku; they should be placed in neat bunches, leaving some room for the beef.

Bring the contents of the pan to a boil over high heat, then reduce the heat to a simmer. Place the beef in a mound in the pan, alongside the other ingredients. Cook just until the vegetables are tender and the meat is cooked to the desired consistency, about 8 minutes, pressing the ingredients into the broth so that they cook evenly. Add the shungiku leaves in the center on top of the other ingredients and simmer just until the leaves wilt, about a minute. Remove from heat and serve immediately.

Yield: Serves 6.

Note: Broiled tofu and itokonnyaku noodles are available at Japanese markets. Sliced rib-eye is generally available at Japanese and Korean markets; you could also ask your butcher to slice it. To slice the meat yourself, freeze it until it is partially hardened (2 to 3 hours), then slice very thinly against the grain with a very sharp knife.

Approximate nutritional analysis per serving: 487 calories, 31 grams protein, 35 grams carbohydrates, 3 grams fiber, 15 grams fat (6 grams saturated), 52 milligrams cholesterol, 9 grams sugar, 267 milligrams sodium.

Sweet Potato and Tofu Soup

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

1 large sweet potato, peeled, diced

½ cup white wine

2 14½-ounce cans each chicken broth

7 ounces firm tofu, diced

2 tablespoons each, minced: fresh chives, fresh basil

½ teaspoon ground cinnamon

¼ teaspoon curry powder

½ teaspoon salt

Pinch nutmeg

Freshly ground pepper

1 cup soy milk

Sour cream

Heat oil in medium saucepan; add onion and garlic. Cook over low heat until wilted, 3 minutes. Turn heat to high; add sweet potato and wine. Heat to a simmer; cook 5 minutes. Add broth; heat to a boil.

Combine sweet potato mixture, tofu, chives, basil, cinnamon, curry powder, salt, nutmeg and pepper to taste in container of a food processor; puree until smooth. Return soup to sauce-pan; add soy milk. Heat to simmer; serve with sour cream.

Yield: Serves 6.

Approximate nutritional analysis per serving: 185 calories, 43 percent of calories from fat, 9 grams fat (1.4 grams saturated), no cholesterol, 645 milligrams sodium, 10 grams protein, 17 grams carbohydrates, 3.4 grams fiber.

Edamame Corn Salad

2 tablespoons each: balsamic and cider vinegar

1 tablespoon brown sugar

1 clove garlic, minced

½ teaspoon each: ground cumin, onion powder

1 ½ cups cooked edamame, shelled

1½ cups cooked fresh corn

1 red bell pepper, chopped

1 /3 cup chopped cilantro

Combine vinegars, sugar, garlic, cumin and onion powder; heat until sugar dissolves. Remove from heat; set aside.

Mix together edamame, corn and red pepper in a medium bowl; stir vinegar mixture into vegetables. Cover; refrigerate at least 1 hour; stir in cilantro just before serving.

Yield: Serves 6.

Approximate nutritional analysis per serving: 145 calories, 27 percent of calories from fat, 4.9 grams fat (0.6 grams saturated), no cholesterol, 20 milligrams sodium, 10 grams protein, 19 grams carbohydrates, 4.3 grams fiber.

Note: If you don’t find fresh green soybeans, aka edamame, in the produce section, look for frozen soybeans in the freezer section. Other cooked beans can be used in place of soybeans, if you wish.

Soy Nut-Crusted Chicken Sandwiches

1 cup flour

½ teaspoon garlic powder

¼ teaspoon ground red pepper

1 teaspoon salt

Freshly ground pepper

4 boneless, skinless chicken breast halves, pounded to ¼-inch thick

3 eggs, beaten

3 cups soy nuts, crushed

½ cup mayonnaise

1½ tablespoons dried dill weed

4 kaiser rolls

4 each: fresh tomato slices, lettuce leaves

Heat oven to 425 degrees. Combine flour, garlic powder, red pepper, salt and pepper; spread on a plate. Coat each chicken breast in the seasoned flour; shake off excess. Dip each breast in egg; press into soy nuts to coat well.

Place chicken on a baking sheet; bake 20 minutes, or until cooked through. While chicken is cooking, combine mayonnaise, dill weed and salt and pepper to taste in small bowl. Spread mayonnaise mixture on cut side of kaiser rolls; place a breast half on bottom of each roll. Top with tomato slice and lettuce inside each roll.

Yield: Serves 4.

Approximate nutritional analysis per serving: 640 calories, 45 percent of calories from fat, 32 grams fat (5 grams saturated), 125 milligrams cholesterol, 955 milligrams sodium, 33 grams protein, 53 grams carbohydrates, 7 grams fiber.

Tofu and Soy Energy Drink

1½ cups soy milk

3½ ounces soft tofu

¼ cup orange juice

½ banana

¼ cup fresh raspberries

Place all ingredients into a blender; puree until smooth. Add additional soy milk if drink seems too thick. Serve in a large glass.

Yield: Serves 2.

Approximate nutritional analysis per serving: 160 calories, 36 percent of calories from fat, 7 grams fat (1 gram saturated), no cholesterol, 25 milligrams sodium, 11 grams protein, 16 grams carbohydrates, 5 grams fiber.

Cherry Almond Muffins

1 cup sugar

1 stick (½ cup) butter

3 eggs

1¼ cups all-purpose flour

½ cup soy flour

1 teaspoon each: baking powder, baking soda

¼ teaspoon salt

1 tablespoon plus 1 teaspoon almond extract

¾ cup vanilla flavored soymilk

1 cup dried cherries or cranberries

STREUSEL TOPPING:

1 stick (½ cup) butter

½ cup each: dark brown sugar, flour

1 teaspoon cinnamon

Heat oven to 375 degrees. Beat sugar and butter in a mixer bowl until light and fluffy; beat in eggs.

Whisk together flours, baking powder, baking soda and salt in medium bowl; add to creamed mixture alternately with almond extract and soymilk. Stir until combined. Fold in dried cherries; set aside.

Mix together butter, flour and cinnamon in a small bowl. Drop a spoonful of batter into a lined muffin tin cup; drizzle streusel over batter. Repeat layering, filling muffin cup two-thirds full, ending with streusel layer. Bake until muffins are golden brown and spring back when lightly touched, 20 to 25 minutes.

If you’re not accustomed to baking with soy flour, you’ll notice an unfamiliar aroma when these muffins are baking. Developed in the Tribune test kitchen.

Yield: 12 muffins.

Approximate nutritional analysis per muffin: 380 calories, 41 percent of calories from fat, 17 grams fat (10 grams saturated), 80 milligrams cholesterol, 370 milligrams sodium, 5 grams protein, 50 grams carbohydrates, 1.5 grams fiber.

Chocolate Mousse

¾ cup dark chocolate chips, melted

1 12.3-ounce package reduced-fat extra-firm silken tofu (such as Mori-Nu)

¼ teaspoon salt

3 large egg whites

½ cup sugar

¼ cup water

8 tablespoons Cool Whip Lite

Optional garnishes: grated chocolate or cocoa powder

Place melted chocolate chips and tofu in a food processor or blender and process 2 minutes or until smooth.

Place salt and egg whites in a medium bowl and beat with a mixer at high speed until stiff peaks form. Combine sugar and water in a small saucepan and bring to a boil. Cook, without stirring, until a candy thermometer registers 238 degrees.

Pour hot sugar syrup in a thin stream over egg whites, beating at high speed. Gently stir one-fourth of meringue into tofu mixture, then gently fold in remaining meringue. Spoon ½ cup mousse into each of eight 6-ounce custard cups. Cover and chill at least four hours. Garnish each cup with 1 tablespoon of Cool Whip Lite. If desired, add a sprinkling of grated chocolate or cocoa powder.

Yield: Serves 8.

Approximate nutritional analysis per serving (not including grated chocolate or cocoa powder): 147 calories, 5.6 grams fat, 23 grams carbohydrates, 134 milligrams sodium, 0.2 grams of fiber.

Grilled Tofu

3 1-pound cakes firm tofu

¼ cup soy sauce

3 tablespoons vegetable oil

2 teaspoons dark sesame oil

2 inches fresh ginger

2 scallions

Red pepper flakes

Toasted sesame seeds

Drain: Cut each tofu cake crosswise into 6 slabs, each ¾-inch thick. Line a baking sheet with a double layer of paper towels. Set tofu on top. Cover with another double layer of paper towels. Refrigerate 2 hours.

Mix: In a small bowl, whisk together soy sauce, 2 tablespoons vegetable oil and the sesame oil. Slice both white and green parts of the scallion into paper-thin slices, on the diagonal. Finely grate ginger. Stir sliced scallion and grated ginger into soy mixture. Set aside.

Paint: Brush remaining oil over both sides of tofu.

Grill: Prepare a hot fire or preheat gas grill to 500 degrees. Grill tofu golden, 2 minutes per side. Stack tofu on a serving plate. Spoon on soy dressing. Sprinkle lightly with red pepper flakes and toasted sesame seeds. Enjoy with vegetarians or carnivores.

Yield: Serves 6.

Freezer Edamame Succotash

2 cups frozen shelled edamame

2 cups frozen yellow corn

1 cup frozen cut green beans

2 tablespoons butter

¼ cup diced yellow onion, red onion or green onion

Salt and freshly ground pepper to taste

1 teaspoon garlic powder (optional)

½ cup half-and-half

Place edamame, corn and green beans in a colander and rinse under cold water to begin thawing a little.

Melt the butter in a large skillet over medium heat just until the foam subsides. Add the onion and cook, stirring occasionally, for about 3 minutes.

Add all of the frozen vegetables, breaking up chunks with a wooden spoon if needed. Raise heat to medium-high and cook about 5 minutes, stirring frequently. Add salt, pepper and garlic powder, if using.

Add half-and-half and bring to a simmer. Continue cooking, stirring occasionally, until most of the liquid has cooked away but everything is still moist. Serve hot.

Yield: Serves 6.

Edamame and Bean Salad

2 cups shelled edamame

2 green onions

16-ounce can wax beans

2 tomatoes, seeded and diced

1 tablespoon chopped fresh basil

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon honey

1 teaspoon Dijon mustard

2 teaspoons olive oil

½ teaspoon salt

¼ teaspoon freshly ground black pepper

In a large pot fitted with a steamer basket, bring 1 inch water to boil. Add edamame, cover and steam until tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again. Trim green onions, then thinly slice on the diagonal, including tender green tops.

In a large bowl, combine steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine vinegar, lime juice, honey and mustard. Whisk in olive oil. Add dressing to vegetables, and toss to coat. Season with salt and pepper. Serve chilled or at room temperature.

Yield: Serves 8,

Approximate nutritional analysis per serving: 130 calories, 5 grams fat, no cholesterol, 12 grams carbohydrates, 196 milligrams sodium, 4 grams fiber, 9 grams protein.

Weird Soup

2 14-ounce cans each) low-sodium beef broth

1 14½-ounce can low-sodium diced tomatoes

1 large clove garlic, crushed

7 ounces reduced-fat smoked turkey sausage

3 carrots, halved lengthwise, cut in ½-inch slices

1 cup frozen edamame

½ medium onion, coarsely chopped

½ cup small shaped pasta, such as orecchiette or orzo

1 small head radicchio

Shaved Parmesan cheese (optional)

Combine beef broth, tomatoes and garlic in a medium saucepan over medium-high heat; heat to a boil.

Slice sausage into ½-inch pieces. Add sausage, carrots, edamame, onion and pasta to broth mixture. Reduce heat to low; cook, stirring occasionally, until pasta is nearly done, about 10 minutes.

Core radicchio; slice into thin shreds. Stir into soup. Serve soup in bowls, topped with shaved Parmesan.

Yield: Serves 4.

Approximate nutritional analysis per serving: 223 calories, 20 percent of calories from fat, 5 grams fat (1 gram saturated), 10 milligrams cholesterol, 29 grams carbohydrates, 16 grams protein, 527 milligrams sodium, 4 grams fiber.

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