I’m not a huge fan of tofu, but this is a really good salad. You feel so full, but there is no bloated feeling at all after you eat. This is a good skinny day lunch 🙂 Make sure you use sesame oil – it really gives the tofu a nice flavor.
312 calories per serving
14 oz. package water packed firm tofu, drained between paper towels
2 T sesame oil
½ c low fat sesame ginger dressing
16 oz. package frozen petite peas, thawed
1 c matchstick carrots
8 oz. can water chestnuts, drained
¼ t pepper
1 medium head Bibb lettuce, torn (or other greens)
4 t roasted unsalted sunflower seeds
Salt and pepper to taste
4 t chopped lemon basil (or regular basil)
Press moisture out of tofu and cut into 1 inch cubes. Heat oil and add tofu and cook 5-6 minutes each side or until golden. Season with salt and pepper. Combine with dressing, peas, carrots, chestnuts and pepper and then place on top of lettuce. Garnish with sunflower seeds and basil.
Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !
260 calories per serving
1 envelope Good Seasons Italian Salad dressing mix
1/3 c sugar
2 T soy sauce
2 3 oz. Packages of ramen noodles
2 16 oz. bags of coleslaw blend
4 green onions, sliced
½ c roasted sunflowers
½ c sliced almonds
Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.