ww - fennel orange salad with garlic tofu

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Fennel Orange Salad With Garlic Tofu

 

Recipe By :Versatile Vegetarian by Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories : Versatile Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

5 teaspoons extra virgin olive oil

3 garlic cloves -- minced

1/2 pound pressed Tofu -- cubed

3 tablespoons orange juice

1 teaspoon red-wine vinegar

1/4 teaspoon dry mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 bunch arugula -- cleaned

4 oranges -- peeled

and sectioned

2 fennel bulbs -- thinly sliced

1 red onion -- thinly sliced

1 cup basil leaves

 

In a large nonstick skillet, heat 2 teaspoons of the oil. Add the garlic; cook,

stirring, about 1 minute. Add the tofu; cook, stirring as needed, until golden,

5-6 minutes.

 

In a medium bowl, combine the orange juice, vinegar, mustard, salt, pepper and

the remaining 1 tablespoon of oil. Add the arugula, oranges, fennel, onion and

basil; toss to coat. Add the tofu; toss to combine.

 

SERVING PROVIDES: 3 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

 

PER SERVING: 228 Calories, 9 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol,

350 mg Sodium, 31 g Total Carbohydrate, 9 g Dietary Fiber, 10 g Protein, 210 mg

Calcium .

 

>Recipe from Weight Watchers Versatile Vegetarian

 

TOFU: Although bland on its own, tofu, or soybean curd, takes on the flavors of

whatever foods or spices it is combined with. Tofu comes in firm (chop into

stir-fried dishes or press out moisture, marinate and grill), soft (dice into

soups) and silken (puree into sauces, shakes and desserts).

 

>MasterCook recipe edited for you by Pat Hanneman (Kitpath) 98Feb

 

Notes: Ww says: " This salad is a great combination of flavors and textures. The

greens are bitter, the oranges tangy and juicy, and the tofu is smooth and

garlicky. "

 

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Per Serving (excluding unknown items): 173 Calories; 6g Fat (29.4% calories from

fat); 4g Protein; 30g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 196mg

Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 1

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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