Submitted By: Healthy2NITE
Healthy2NITE Healthy Meter
| Serving Size is One Serving (220g) | |
| Amount Per Serving | |
| Calories 133 | Calories from Fat 78 (7%) |
| % Daily Value * | |
| Total Fat 9g | 13% |
| Saturated Fat 3g | 17% |
| Monounsaturated Fat 4g | |
| Polyunsaturated Fat 1g | |
| Cholesterol 18mg | 6% |
| Sodium 526mg | 22% |
| Total Carbohydrate 11g | 4% |
| Dietary Fiber 2g | 9% |
| Sugars 7g | |
| Protein 4g | 9% |
| Vitamin A 2572 IU | 51% |
| Vitamin C 15mg | 24% |
| Calcium 143mg | 14% |
| Iron 1mg | 8% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here are derived from the U.S. FDA nutrient database and have not been professionally analyzed. | |
Tofu Salad with Garden Vegetables
This is a really great, easily marinated tofu salad with a lot of healthy vegetables. The tofu tastes really good if you let it sit in the marinade for a while! The homemade vinaigrette is perfect!
Submitted By: Healthy2NITE
Overview:
Number of servings: 4
Meal: Salad
Main Ingredient: Tofu
Cuisine: American
Recipe is For: Herbavore (Vegetarian)
Ingredients:
1/2 cup, crumbled Cheese, feta
1/2 tsp, ground Spices, basil, dried
1/2 tsp, ground Spices, oregano, dried
1 dash Spices, pepper, black
2 tbsp Vinegar, balsamic
1/4 cup Salad dressing, italian dressing, reduced fat
2 tsp Oil, olive, salad or cooking
10 large Olives, ripe, canned (small-extra large)
1 medium Cucumber, peeled, raw
3 cup shredded Lettuce, green leaf, raw
1/2 onion Onions, sweet, raw
1 large whole (3” dia) Tomatoes, red, ripe, raw, year round average
Directions:
| Step 1: | Cut the tofu into half inch cubes and marinate them in the Italian salad dressing. The longer they marinate, the better. We like to leave it for a couple hours. | 15 mins |
| Step 2: | Prepare the main salad by placing a bed of lettuce on the bottom. Chop up the cucumbers and tomatoes and add. Cut the onion and olives into small pieces and add on top. | 5 mins |
| Step 3: | Cook the tofu either on a grill over medium heat using a grill pan with holes in the bottom, or in a hot pan on the stove. The salad dressing has some oil so you probably dont need to add any more, especially with a nonstick pan. | 10 mins |
| Step 4: | While the tofu is cooking, make the dressing by combining the oregano, basil, black pepper, olive oil and balsamic vinegar. You can substitute italian seasoning blend for the spices. | 2 mins |
| Step 5: | When tofu is cooked, pour equal parts of the dressing over each salad, place tofu on top and then add feta cheese. | 2 mins |