Pretzel-Pistachio-Crusted Tofu Salad

Pretzel-Pistachio-Crusted Tofu Salad

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From: Diabetic Living Magazine

Pretzels and Pistachios create a crispy crust for tofu, perfect to top this fresh salad.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 8 ounces extra-firm tofu (fresh bean curd), cut into 8 slices
  • 2 egg whites, lightly beaten
  • 1 ounce unsalted pretzels, crushed ( ¼ cup)
  • 3 tablespoons chopped pistachio nuts
  • Nonstick cooking spray
  • 5 teaspoons olive oil
  • 2 tablespoons white wine vinegar
  • 2 tablespoons horseradish mustard
  • 1 teaspoon honey
  • ¼ teaspoon salt
  • 6 cups fresh baby spinach
  • 1 medium apple, cored and thinly sliced
  • ¼ cup dried cranberries


  • Prep

  • Ready In

  1. Place tofu slices on paper towels; pat dry. Set aside.
  2. Place egg whites in a shallow dish. In another shallow dish combine pretzels and nuts. Dip tofu slices in egg whites, turning to coat. Dip tofu slices in pretzel mixture, turning to coat evenly. Coat a 12-inch nonstick skillet with cooking spray. Add 1 teaspoon of the olive oil to the skillet. Heat over medium-high heat. Add tofu slices; cook 4 to 6 minutes or until golden and crisp, turning once halfway through cooking time.
  3. Meanwhile, for dressing, in a screw-top jar combine the remaining 4 teaspoons oil, vinegar, mustard, honey and slat. Cover and shake well.
  4. In a large bowl combine spinach, apple and cranberries. Divide spinach mixture among four serving plates. Drizzle with dressing. Arrange tofu slices on top. Serve immediately.

Nutrition information

  • Serving size: 1½cups salad and 2 tofu slices each
  • Per serving: 259 calories; 12 g fat(2 g sat); 5 g fiber; 26 g carbohydrates; 12 g protein; 22 mcg folate; 0 mg cholesterol; 12 g sugars; 5,540 IU vitamin A; 26 mg vitamin C; 138 mg calcium; 4 mg iron; 353 mg sodium; 164 mg potassium
  • Nutrition Bonus: Vitamin A (111% daily value), Vitamin C (43% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ lean protein, ½ starch, ½ vegetable, 1 fruit, 1½ fat

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