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:

  • Antioxidants to protect healthy cells from damage (turmeric, parsley).
  • Infection fighters to protect against bacteria, viruses and fungus (garlic).
  • Fire-fightersto reduce the inflammation at the root of many diseases (turmeric).
  • Iron for energy (parsley).
  • Clot-bustersto discourage unwanted blood clots (garlic, parsley).
  • Vitamin Cto keep colds from worsening (parsley).
  • Potassium to help muscles function and keep blood pressure stable (parsley).

Ingredients

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

Directions

  1. Rinse, drain and mash tofu.
  2. Add vegetables.
  3. In a separate bowl, mix Greek yogurt, mayonnaise, mustard, nutritional yeast, turmeric, salt and pepper.
  4. Add to tofu and vegetables. Mix well and refrigerate for at least a couple of hours before serving.

Nutrition Information (per serving)

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