SparkPeople Advertisers Keep the Site Free

4.2 of 5 (5)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 149.2
  • Total Fat: 7.8 g
  • Cholesterol: 0.2 mg
  • Sodium: 230.3 mg
  • Total Carbs: 10.6 g
  • Dietary Fiber: 1.3 g
  • Protein: 12.4 g

View full nutritional breakdown of Tofu Chicken Salad calories by ingredient
Report Inappropriate Recipe

Tofu Chicken Salad

Submitted by: NOREENBX
Tofu Chicken Salad

Introduction

This is a light, crunchy "Chicken" Salad substitute that even the "non-dieters" in my family like a lot. We make it at least once a week. You can vary the ingredients to suit all the "bits and pieces" you have left over from salads. Fat-free mayo also works in this recipe. Freezing drained, raw tofu overnight before making this recipe changes the texture of the tofu and makes it "meatier" in this recipe. This is a light, crunchy "Chicken" Salad substitute that even the "non-dieters" in my family like a lot. We make it at least once a week. You can vary the ingredients to suit all the "bits and pieces" you have left over from salads. Fat-free mayo also works in this recipe. Freezing drained, raw tofu overnight before making this recipe changes the texture of the tofu and makes it "meatier" in this recipe.
Number of Servings: 2

Ingredients

    1/2 block Tofu, extra firm
    2 tbsp. Fat Free Ranch Dressing
    1 tbsp. Prepared Mustard
    Onions, raw, 1 tbsp chopped
    Green Bell Peppers .25 cup, chopped Peppers, sweet, red, fresh, .25 cup, chopped
    Parsley, 1 tbsp
    Cooking Spray, 2 serving

Directions

Makes enough for 2 servings.
If you have time, freeze the drained tofu overnight. It will turn kind of yellow. That's ok. Thaw the tofu. When it is thawed, you can squeeze it like a sponge and get out the water. It will turn back to white. The reason fot this step, which is optional, is that it gives the Tofu a "meatier" texture. You don't have to do this, but I like it. Cut tofu into 1/4 inch cubes or smaller, and fry until golden brown using cooking spray. Cool for 5 minutes. You get a "meatier" tofu if the tofu has been frozen and then defrosted before cooking. If you have the time, do this step. If not, it won't ruin the recipe.
Mix tofu with dressing, mustard, onions, peppers, celery and seasonings.

Notes: The nutritional information is based on the ingredient quantities listed. Add more or less dressing depending on how moist you like your salad and adjust the nutritional values. Different vegetables can be substituted: grated carrots, minced green beans, diced mushrooms, etc. These changes do not impact the nutritional value substantially. I've added no additional salt
to the recipe for my own sodium count, but a bit of sea salt would be nice.

I serve this salad on rice cakes or Arnold Sandwich Thins with a thin slice of tomato.


Number of Servings: 2

Recipe submitted by SparkPeople user NOREENBX.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe


  • Very Good
    3 of 3 people found this review helpful
    Awesome! I would make this again. I used a can of sliced black olives, some radishes, and some walnuts in mine. It was super good. - 1/27/10

    Was this review helpful?   yes  No

  • Very Good
    2 of 2 people found this review helpful
    I added halved green grapes, celery and walnuts so it would be like the chicken salad from my favorite resturant. One of the few things I miss from being a carnivore. Very tastey. - 8/9/08

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    This is fantastic! I doubled the recipe and had it for lunch every day this week. Instead of fat-free ranch, I used half full-fat ranch and half nayonaise. I also added a teeny bit of cayenne pepper. This is one of those recipes that has endless variations. - 9/27/12

    Was this review helpful?   yes  No

  • Very Good
    1 of 1 people found this review helpful
    Very good recipe. A little too mustardy for my taste but I just add a little less and I'm golden. Thanks. - 1/6/09

    Was this review helpful?   yes  No
  • This tasted great! I used garlic and pepper tofu instead of regular tofu and I think it added a little extra kick. - 10/29/11

    Was this review helpful?   yes  No