Healthy and natural meals are gaining more followers every day, as people strive to eat better and avoid ingredients that not only add calories but also have undesirable health effects, such as high cholesterol or hypertension. This recipe for soy milanesas is a great alternative to store-bought versions. While it...
Ingredients
Main Ingredients
cooked soybeans250g
ground whole-grain bread50g
garlic, minced2clove
green onions, finely chopped2sprigs
chopped parsley2tbsp
soy sauce1tbsp
ginger1tsp
For Coating the Milanesas
egg whites3
breadcrumbs (oven-friendly)200g
salt
pepper
Nutrition (per serving)
Calories
303.9kcal (15.19%)
Protein
16.6g (33.1%)
Carbs
45.3g (16.48%)
Sugars
3.9g (7.8%)
Healthy Fat
4.3g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
How to make Soy Milanesas
Prepare the Soybean Mixture
- Step 1
Process the cooked soybeans until you achieve a paste.
- Step 2
Add the green onions, minced garlic, parsley, ground whole-grain bread, egg whites, and soy sauce to the paste.
Season the Mixture
- Step 1
Mix everything well and add the ginger.
- Step 2
Season with salt and pepper to taste.
Shape the Milanesas
- Step 1
Once you have a consistent dough, take small portions and shape them into round milanesas with a thickness of at least half a centimeter.
- Step 2
Set aside.
Coat the Milanesas
- Step 1
In a bowl, beat the egg whites.
- Step 2
Dip the soy milanesas into the egg whites, then coat them with breadcrumbs.
Prepare for Baking
- Step 1
Place the coated milanesas on a baking tray lightly brushed with oil.
Bake the Milanesas
- Step 1
Preheat the oven to 180°C (350°F).
- Step 2
Bake the milanesas, and halfway through cooking, brush each one with a little olive oil to prevent them from drying out.
- Step 3
Flip the milanesas halfway through to ensure even browning.
Optional Filling
- Step 1
If desired, you can stuff the milanesas with fresh cheese before baking.
Nutrition (per serving)
Nutrition (per serving)
Calories
303.9kcal (15.19%)
Protein
16.6g (33.1%)
Carbs
45.3g (16.48%)
Sugars
3.9g (7.8%)
Healthy Fat
4.3g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Freeze the milanesas after shaping them to save time for future meals.
Brush the milanesas with olive oil halfway through baking to keep them moist.
Serve with a fresh green salad for a balanced meal.
FAQS
Can I use canned soybeans instead of cooked soybeans?
Yes, you can use canned soybeans, but make sure to rinse them thoroughly before processing.
Can I fry the milanesas instead of baking them?
Yes, you can fry them in a pan with oil, but baking is a healthier option.
How long can I store the milanesas in the freezer?
You can store them in the freezer for up to 3 months.
Can I make these milanesas gluten-free?
Yes, use gluten-free breadcrumbs and ensure the soy sauce is gluten-free.
What can I use as a substitute for egg whites?
You can use aquafaba (chickpea water) as a vegan alternative to egg whites.
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