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  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 4 servings

Ingredients

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

Steps

Wash hands with soap and water.
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.
In a small bowl, mix the mayonnaise, mustard and soy sauce.
In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.
Refrigerate covered until the flavors are blended - at least one hour.
Use as a sandwich filling or on top of whole grain crackers.

Nutrition Facts

Nutrients Amount
Total Calories 87
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 155 mg
Carbohydrates 4 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 180 mg
Iron 2 mg
Potassium 202 mg

University of Connecticut Family Nutrition Program
Senior Nutrition Awareness Project (SNAP) Newsletters

U.S. Department of Agriculture. MyPlate Kitchen Website. Tofu Salad. Recipe source: University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.