Greek Tofu Salad

From EatingWell: July/August 1998, EatingWell Serves Two — Subscribe Now!

This quick tofu salad is flavored with feta, onion, olives and lemon. Make it a meal: Spoon the salad into toasted whole-wheat pitas and add lettuce leaves.

READER'S COMMENT:

"My family and friends love this quick easy recipe. "

4 servings, 1 cup each

Active Time: 15 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

1/3 cup crumbled feta cheese
1/4 cup chopped red onion, or scallion
12 Kalamata olives, pitted and chopped
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons dried oregano
8 ounces firm tofu, drained and crumbled (1 cup)
Salt & freshly ground pepper, to taste
1 ripe tomato, coarsely chopped
1 small cucumber, coarsely chopped
2 tablespoons chopped fresh parsley

Preparation

Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.
Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

Nutrition

Per serving: 152 calories; 11 g fat (2 g sat, 6 g mono); 5 mg cholesterol; 7 g carbohydrates; 8 g protein; 2 g fiber; 358 mg sodium; 286 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Calcium (19% dv).

1/2 Carbohydrate Serving

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