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Pea, Carrot and Tofu Salad

Betty Crocker Kitchens
Updated Feb 6, 2012
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Dinner ready in 20 minutes! Enjoy this vegetable and tofu salad that’s served over lettuce – topped with sunflower nuts.

Pea, Carrot and Tofu Salad

  • Prep Time 20 min
  • Total 20 min
  • Servings 4
  • Ingredients 10
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Ingredients

  • 1 package (14 oz) water-packed firm lite tofu, drained
  • 2 tablespoons sesame oil
  • 1/2 cup low-fat sesame-ginger dressing
  • 1 bag (16 oz) frozen baby sweet peas, cooked, drained
  • 1 cup julienne carrots (from 10-oz bag)
  • 1 can (8 oz) sliced water chestnuts, drained
  • 1/2 cup thinly sliced red onion
  • 1/4 teaspoon freshly ground pepper
  • 1 medium head Bibb lettuce, torn
  • 4 teaspoons roasted unsalted sunflower nuts

Instructions

  • Step 
    1
    Place tofu on several layers paper towels. Cover tofu with additional paper towels; gently press out moisture. Cut tofu into 1-inch cubes.
  • Step 
    2
    In 10-inch nonstick skillet, heat oil over medium-high heat. Add tofu; cook 10 to 12 minutes, turning once and stirring occasionally, until golden on all sides.
  • Step 
    3
    In large bowl, mix tofu, dressing, peas, carrots, water chestnuts, onion and pepper; toss gently to coat. Divide lettuce among 4 serving plates. Top with tofu mixture. Sprinkle with sunflower nuts.

Nutrition

250 Calories
9g Total Fat
14g Protein
32g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Total Fat
9g
0%
Saturated Fat
1g
0%
Sodium
630mg
0%
Total Carbohydrate
32g
0%
Dietary Fiber
8g
0%
Protein
14g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
0%
0%
Exchanges:
1 Starch; 1/2 Other Carbohydrate; 2 Vegetable;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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