RECIPE: Tofu Salad Sandwiches

Healthy Eatin' RecipesJanuary 31, 2001


ÂAmerican Heart Assoc. Low-Fat, Low Cholesterol Cookbook

Serves: 5Â Plan aheadÂneeds to refrigerate for a few hours.

20 oz. tofu, drained

2 small stalks celery, finely chopped

1/2 small red onion, minced

1/2 medium green bell pepper, finely chopped

1/2 medium sweet red pepper, finely chopped

3 T. reduced- fat Italian dressing

1 T. lite soy sauce or tamari

1 tsp. fresh lemon juice

Pinch cayenne pepper

Garlic powder to taste

5 whole-wheat pitas

10 leaves Boston lettuce, rinsed and dried

20 fresh mushrooms, sliced

Place tofu between two thick layers of paper towels. Place between two plates and press down of the top plate. Pour off liquid. Place pressed tofu and the next 9 ingredients. Mix well, breaking up any large pieces of tofu. Refrigerate for a few hours to allow flavors to blend. Cut each pits in half to form pockets and line with lettuce and mushrooms. Add about 1/3 cup of tofu salad to each pita. Serve immediately.

Nutritional Analysis: 1 whole pita and 2/3 cup filling equals: 164 caloriesÂ9 gm proteinÂ25 gm carbohydrateÂ4 gm fat (0.52 gm saturated)Â0 cholesterolÂ364 mg sodium

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