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.

Makes 4 servings, 1 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

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

1. 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.
2. Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

NUTRITION INFORMATION: Per serving: 152 calories; 11 g fat (2 g sat, 6 g mono); 5 mg cholesterol; 7 g carbohydrate; 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