점심쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 3/4 cup prepared salad, 1/4 of recipe

칼로리

단백질

탄수화물

지방

식이섬유

당류

146mg

나트륨

포화지방 1 g · 콜레스테롤 1 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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