Tofu Chicken Salad
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
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.
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.
Member Ratings For This Recipe
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BLESSEDMEE
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BOUDICA26
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CD13143419
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STEPHANIEANNE7
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TIGERLILY1155