Southwest Salad with BBQ Tofu

BCBSTX Connect Team — Fri, 27 Oct 2023 21:16:25 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 10/27/2023 9:16:25 PM

Salad Ingredients: Makes 1 serving

3 ounces tofu
Chipotle seasoning, to taste
1 cup arugula
1/4 cup bell pepper strips
1/4 cup red onion slices
1/2 cup cooked quinoa
1/4 cup pico de gallo (or chopped tomatoes)
1/2 ounce baked tortilla strips
2 tablespoons Greek Yogurt Ranch (recipe below)

Directions

To prepare tofu: Press tofu between two cutting boards and let sit for 20 minutes. Allow excess moisture to drain. Pat dry. Cut into bite-size pieces and sprinkle with chipotle seasoning. Spray a small skillet with cooking spray and place over medium heat. Saute tofu until warm, about 4 minutes.
To assemble salad: Place arugula in a salad bowl. Top with warm tofu, bell pepper, onion, quinoa, pico de gallo, and baked tortilla strips. Drizzle with Greek Yogurt Ranch.

Serving Size:
1 full salad

Nutrition:
(full salad): 360 calories, 2 g saturated fat, 370 mg sodium

Greek Yogurt Ranch Dressing Ingredients: Makes 13 servings

1 cup fat free plain Greek yogurt
1/4 cup white wine vinegar
1/4 cup olive oil
1 teaspoon minced garlic
1 tablespoon minced shallots
2 teaspoons minced chives
2 teaspoons chopped parsley
2 teaspoons minced dill
1/4 teaspoon salt
1/2 teaspoon black pepper

Directions

Stir all ingredients together until smooth. Serve chilled.

Serving Size:
2 Tablespoons dressing

Nutrition:
Per 2 tablespoon serving: 50 calories, 4 g fat, 1 g saturated fat, 40 mg sodium, 1 g carbs, 1 g sugar, 0 g fiber, 2 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Appetizer, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, American, Recipe Book, Side Dishes, Vegetarian, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

Southwest Salad with BBQ Tofu

BCBSTX Connect Team — Wed, 08 Sep 2021 20:04:41 GMT

Revision 2 posted to Recipe Book by BCBSTX Connect Team on 9/8/2021 8:04:41 PM

Salad Ingredients: Makes 1 serving

Directions

To prepare tofu: Press tofu between two cutting boards and let sit for 20 minutes. Allow excess moisture to drain. Pat dry. Cut into bite-size pieces and sprinkle with chipotle seasoning. Spray a small skillet with cooking spray and place over medium heat. Saute tofu until warm, about 4 minutes.
To assemble salad: Place arugula in a salad bowl. Top with warm tofu, bell pepper, onion, quinoa, pico de gallo, and baked tortilla strips. Drizzle with Greek Yogurt Ranch.

Serving Size:
1 full salad

Nutrition:
(full salad): 360 calories, 2 g saturated fat, 370 mg sodium

Greek Yogurt Ranch Dressing Ingredients: Makes 13 servings

Directions

Stir all ingredients together until smooth. Serve chilled.

Serving Size:
2 Tablespoons dressing

Nutrition:
Per 2 tablespoon serving: 50 calories, 4 g fat, 1 g saturated fat, 40 mg sodium, 1 g carbs, 1 g sugar, 0 g fiber, 2 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Southwest Salad with BBQ Tofu

BCBSTX Connect Team — Fri, 26 Mar 2021 17:24:11 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 3/26/2021 5:24:11 PM

Salad Ingredients: Makes 1 serving

Directions

To prepare tofu: Press tofu between two cutting boards and let sit for 20 minutes. Allow excess moisture to drain. Pat dry. Cut into bite-size pieces and sprinkle with chipotle seasoning. Spray a small skillet with cooking spray and place over medium heat. Saute tofu until warm, about 4 minutes.
To assemble salad: Place arugula in a salad bowl. Top with warm tofu, bell pepper, onion, quinoa, pico de gallo, and baked tortilla strips. Drizzle with Greek Yogurt Ranch.

Serving Size:
1 full salad

Nutrition:
(full salad): 360 calories, 2 g saturated fat, 370 mg sodium

Greek Yogurt Ranch Dressing Ingredients: Makes 13 servings

Directions

Stir all ingredients together until smooth. Serve chilled.

Serving Size:
2 Tablespoons dressing

Nutrition:
Per 2 tablespoon serving: 50 calories, 4 g fat, 1 g saturated fat, 40 mg sodium, 1 g carbs, 1 g sugar, 0 g fiber, 2 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group