Tofu Chicken Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1/2 block Tofu, extra firm2 tbsp. Fat Free Ranch Dressing1 tbsp. Prepared MustardOnions, raw, 1 tbsp choppedGreen Bell Peppers .25 cup, chopped Peppers, sweet, red, fresh, .25 cup, chopped Parsley, 1 tbspCooking Spray, 2 serving
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.
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.
Nutritional Info 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
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