Tempeh "Chicken" Salad

Tempeh "Chicken" Salad

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From: EatingWell Magazine, May/June 2017

Eating probiotics—live bacteria in raw fermented food, such as tempeh and miso—can rev up the good bacteria in your body, which may help you with weight loss. Look for tempeh near the tofu in the produce section. Try vegan mayo for a completely plant-based lunch.

Ingredients 1 serving

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Original recipe yields 1 servings
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  • 2 tablespoons light mayonnaise
  • 2 teaspoons white miso
  • 1 sliced scallion
  • 1 tablespoon chopped fresh dill
  • ¼ teaspoon ground pepper
  • ¾ cup crumbled tempeh
  • 2 cups mixed salad greens
  • ½ cup sliced grape tomatoes

Preparation

  • Prep

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  1. Combine mayonnaise, miso, scallion, dill and pepper in a small bowl. Fold in tempeh. Serve with greens and tomatoes.

Nutrition information

  • Serving size: serves 1
  • Per serving: 375 calories; 19 g fat(4 g sat); 4 g fiber; 29 g carbohydrates; 26 g protein; 180 mcg folate; 8 mg cholesterol; 4 g sugars; 1 g added sugars; 3,871 IU vitamin A; 31 mg vitamin C; 224 mg calcium; 5 mg iron; 648 mg sodium; 1,098 mg potassium
  • Nutrition Bonus: Vitamin A (77% daily value), Vitamin C (52% dv), Folate (45% dv), Iron (28% dv), Calcium (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 fat, 1½ veg, 3½ medium-fat protein

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