Curried Tofu Salad - 3 pts, 12g carbs, 1g fiber

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Curried Tofu Salad - 3 pts

 

Recipe By :EatingWell Healthy in a Hurry Cookbook

by Jim Romanoff and the Editors of EatingWell Magazine

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarbs (Less than 33g) Tofu

Veggie WW

 

Amount Measure Ingredient -- Preparation

Method

-------- ------------

--------------------------------

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

14 ounce extra-firm water-packed tofu

-- (1 package) 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

 

Tips: Cover and refrigerate for up to 2 days.

 

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.

 

Per serving: 140 calories (51% fat); 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

 

 

 

 

 

 

 

Description:

" 3 pts "

S(Formatted by Chupa Babi in MC):

" 030206 "

Copyright:

" 2006 "

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- - - - - - - - - -

 

Per Serving (excluding unknown items): 127 Calories;

6g Fat (43.1% calories from fat); 7g Protein; 12g

Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 156mg

Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0

Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other

Carbohydrates.

 

NOTES : Call this one the EatingWell philosophy in a

single dish: heart healthy tofu and walnuts, ripe

grapes, a few aromatics and a light version of curried

mayo dressing. All together, it makes a brilliant,

quick lunch or dinner, full of flavor and ready in

minutes.

 

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.

 

Nutr. Assoc. : 0 0 0 492 0 0 0 0 0 1337 0 0 0 0

 

 

 

 

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