Curried Tofu Salad
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.
Total: 20 minutes | To Make Ahead: Cover and refrigerate for up to 2 days.
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
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.
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.
Use a salt substitute to reduce sodium content.
Nutrition bonus: Calcium (15% daily value).