Fibre-rich: Antipasto Salad Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
4 ounce: Extra-firm tofu,
1 cup: Broccoli florets,
19 ounce: Canned chick-peas,
1 small: Sweet red or green pepper,
1/2: Seedless cucumber,
1 cup: Cherry tomatoes, halved
1/4 cup: Black olives, Kalamata
1/2 cup: Mozzarella, cubed
2 tbsp: Fresh parsley, chopped
2 ounce: Feta cheese, crumbled
DRESSING
2 tbsp: Red wine vinegar,
1: Green onion, minced
2: Garlic cloves, minced
1 tsp: Dijon mustard,
1/2 tsp: Dried basil,
1/2 tsp: Dried oregano,
1/4 tsp: Salt,
1/4 tsp: Pepper,
3 tbsp: Olive oil,
Directions:
Dressing: In bowl, whisk vinegar, onion, garllic, mustard, basil,
oregano, salt and pepper; gradually whisk in oil.
Cut tofu into 1-1/2-inch long strips, about 1/4-inch wide; add to
dressing. Let stand at room temperature for 1 hour.
in saucepan of boiling salted water, cook broccoli just until
tender-crisp; drain and refresh under cold water. Drain again; place
in large bowl. Rinse chick-peas under cold water; drain and add to
bowl. Slice sweet pepper into thin strips and cut cucumber into
chunks; add to bowl along with tomatoes, olives, mozzarella, parsley,
dressing and tofu. Toss gently.
Cover and refrigerate, stirring occasionally, for at least 1 hour or
up to 2 days. Taste and adjust seasoning. to serve, toss gently and
sprinkle with feta cheese.
Per serving: about 270 calories, 13 g Protein, 16 g fat, 31 g
carbohydrate high source fibre, good source calcium
Source: Canadian Living magazine Jan 95 Presented in article by Carol
Ferguson: "Health & Well-Fare: Calcium: Are You Getting Enough?"
[-=PAM=-] PA_Meadows@msn.com
Source from luhu.jp
oregano, salt and pepper; gradually whisk in oil.
Cut tofu into 1-1/2-inch long strips, about 1/4-inch wide; add to
dressing. Let stand at room temperature for 1 hour.
in saucepan of boiling salted water, cook broccoli just until
tender-crisp; drain and refresh under cold water. Drain again; place
in large bowl. Rinse chick-peas under cold water; drain and add to
bowl. Slice sweet pepper into thin strips and cut cucumber into
chunks; add to bowl along with tomatoes, olives, mozzarella, parsley,
dressing and tofu. Toss gently.
Cover and refrigerate, stirring occasionally, for at least 1 hour or
up to 2 days. Taste and adjust seasoning. to serve, toss gently and
sprinkle with feta cheese.
Per serving: about 270 calories, 13 g Protein, 16 g fat, 31 g
carbohydrate high source fibre, good source calcium
Source: Canadian Living magazine Jan 95 Presented in article by Carol
Ferguson: "Health & Well-Fare: Calcium: Are You Getting Enough?"
[-=PAM=-] PA_Meadows@msn.com
Source from luhu.jp