昼食簡単

Tofu Salad

Name: Tofu Salad
Prep time: 15 min
Cook time: 75 min
Total time: 90 min
Yield: 4
Ingredients: 3/4 pound firm tofu; 2 tablespoons reduced-fat mayonnaise; 3 teaspoons brown mustard; 1/2 teaspoon low-sodium soy sauce; 1/2 cup celery; 1 tablespoon onion; 1/2 green pepper; 1 tablespoon parsley

Searching for a good vegetarian lunch option? Enjoy this tofu and vegetable salad on whole grain bread, with a piece of fruit for a satisfying and tasty meal.

1 h 30 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 3/4 cup prepared salad, 1/4 of recipe

カロリー

タンパク質

炭水化物

脂質

食物繊維

糖類

146mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 1 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

firm tofu
3/4 pound
reduced-fat mayonnaise
2 tablespoons
brown mustard
3 teaspoons
low-sodium soy sauce
1/2 teaspoon
celery
1/2 cup · diced
onion
1 tablespoon · diced
green pepper
1/2 · seeded and diced
parsley
1 tablespoon · minced

作り方

1
Wash hands with soap and water.
2
Prepare tofu by draining the water from the package and placing tofu between two plates. Put a heavy object on top and let stand for 10 to 15 minutes. Drain the water that collects on the bottom plate every few minutes.
3
In a small bowl, mix the mayonnaise, mustard, and soy sauce.
4
In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.
5
Refrigerate covered until the flavors are blended -- at least one hour.
6
Use as a sandwich filling or on top of whole grain crackers.

出典: USDA MyPlate Kitchen · University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters

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