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Make a protein-packed picnic lunch with this simple recipe
Greek yogurt and tofu pack protein into this picnic favorite. Turmeric gives this dish its pretty yellow color, and along with garlic and parsley, provides:
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1 pound extra-firm tofu
1 teaspoon reduced-sodium soy sauce
2 teaspoon yellow mustard
1 teaspoon garlic powder
1/4 teaspoon turmeric
1 to 2 teaspoons nutritional yeast (available in health food stores)
Freshly ground pepper to taste
1/4 teaspoon salt
2 tablespoon flat-leaf parsley, chopped
2 scallions, sliced thinly
1 grated carrot
3 ribs celery, diced
5 radishes, chopped
2 tablespoons plain 0% fat Greek yogurt
3 tablespoons low-fat, vegetarian egg-free mayonnaise
Makes 6 servings
Calories: 98
Protein: 8.2 g
Total fat: 4.8 g
Saturated fat: 0 g
Cholesterol: 0 mg
Total carbohydrate: 6 g
Sugar: 2 g
Dietary fiber: 5.5 g
Sodium: 139 mg
Potassium: 369 mg
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