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Monday’s Healthy Recipe

Tofu Greek Salad

Tofu boosts the protein in this Greek salad, making it substantial enough for a whole meal. But this dish would also be a perfect addition to a mezze, a Middle Eastern meal of “small dishes”; serve it with warmed, whole-wheat pitas, store-bought hummus, stuffed grape leaves, tzatziki (cucumber sauce) and your favorite olives.

2 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons chopped red onion, or scallion
  • 6 Kalamata olives, (see Tip), pitted and chopped
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3/4 teaspoon dried oregano
  • 1/2 cup drained and crumbled firm tofu
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 small tomato, coarsely chopped
  • 1/2 small cucumber, coarsely chopped
  • 1 tablespoon chopped fresh parsley

Preparation

  1. Combine feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash with a fork. Season with salt and pepper. Cover and refrigerate for 10 minutes.
  2. Add tomato, cucumber and parsley to the tofu mixture and stir to combine.

Nutrition

Per serving: 164 calories; 12 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 8 g carbohydrates; 8 g protein; 2 g fiber; 499 mg sodium; 296 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat, 1 1/2 fat

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This entry was posted on Monday, September 28th, 2009 at 5:35 am and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

4 Responses to “Monday’s Healthy Recipe”

  1. Darren Kline Says:
    July 5th, 2010 at 11:24 am

    Awesome blog.Really thank you! Keep writing.

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  3. Madeline Morgan Says:
    July 27th, 2010 at 2:28 am

    Oregano is a gread addition to everyday meals, i put them on soups and salads.,-~

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