Curried Tofu Salad - 3 pts

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Curried Tofu Salad - 3 pts

3 tablespoons low-fat plain yogurt

2 tablespoons reduced-fat mayonnaise

2 tablespoons prepared mango chutney

2 teaspoons hot curry powder, preferably Madras

1/4 teaspoon salt

Freshly ground pepper to taste

1 14-ounce package extra-firm water-packed tofu, drained, rinsed and

finely crumbled (see Ingredient note)

2 stalks celery, diced

1 cup red grapes, sliced in half

1/2 cup sliced scallions

1/4 cup chopped walnuts

 

Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a

large bowl. Stir in tofu, celery, grapes, scallions and walnuts.

 

Makes 6 servings, 2/3 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 140 calories; 8 g fat (1 g sat, 2

g mono); 2 mg cholesterol; 13 g carbohydrate; 7 g protein; 2 g fiber;

241 mg sodium; 220 mg potassium.

Nutrition bonus: Calcium (15% daily value).

1 Carbohydrate Serving

Exchanges: 1 other carb, 1 medium-fat meat

 

Source: Eating Well Recipes, Make it Tonight!

Formatted by Chupa Babi in MC: 04.21.07

 

TIP: Ingredient note: We prefer water-packed tofu from the

refrigerated section of the supermarket. Crumbling it into uneven

pieces creates more surface area, improving the texture and avoiding

the blocky look that turns many people away.

 

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

 

This vegetarian nod to the classic curried chicken salad is perfect

for spreading on toasted whole-wheat bread or scooping onto a pile of

crispy salad greens for lunch.

 

ChupaNote: Tossed in 1/4 cup fresh mint, and didn't have fresh grapes

so used raisins and sprinkled with red pepper flakes. Next time will

use more chutney and definitely use the red grapes.

 

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