This vegetarian nod to the classic curried chicken salad is perfect for spreading on toasted whole-wheat bread or scooping onto a pile of crispy salad greens for lunch.

Makes 6 servings, 2/3 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

3 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
2 tablespoons prepared mango chutney
2 teaspoons hot curry powder, preferably Madras
1/4 teaspoon salt
Freshly ground pepper to taste
1 14-ounce package extra-firm water-packed tofu, drained, rinsed and finely crumbled (see Ingredient note)
2 stalks celery, diced
1 cup red grapes, sliced in half
1/2 cup sliced scallions
1/4 cup chopped walnuts

Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.

NUTRITION INFORMATION: Per serving: 140 calories; 8 g fat (1 g sat, 2 g mono); 2 mg cholesterol; 13 g carbohydrate; 7 g protein; 2 g fiber; 241 mg sodium; 220 mg potassium.

Nutrition bonus: Calcium (15% daily value).

1 Carbohydrate Serving

Exchanges: 1 other carb, 1 medium-fat meat

TIP: Ingredient Note: We prefer water-packed tofu from the refrigerated section of the supermarket. Crumbling it into uneven pieces creates more surface area, improving the texture and avoiding the blocky look that turns many people away.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

RELATED RECIPES: Vegetarian Hot Pot | Asian Tofu Salad | TLT (Tofu, Lettuce & Tomato Sandwich) | Sweet & Sour Tofu | Coconut-Crusted Tofu with Peach-Lemongrass Salsa | Wake-Up Smoothie

Unexpectedly delightful - it tastes just like egg salad.

Wendy