Low-Glycemic Veggie Tofu Strips over Mixed Greens - dummies

Low-Glycemic Veggie Tofu Strips over Mixed Greens

By Meri Raffetto, Rosanne Rust

Low-glycemic soy products formed into chicken-like strips are found in most supermarkets and are gaining popularity among vegetarians. Instead of just eating the prepared soy products as they are, though, try adding your own seasonings and lemon to transform them into a delicious entree over mixed salad greens.

Low-Glycemic Veggie Tofu Strips over Mixed Greens

Preparation time: 20–30 minutes

Cooking time: 8 minutes

Yield: 4 servings

1 tablespoon extra-virgin olive oil

1 clove garlic, minced

6 sprigs fresh thyme, leaves stripped and chopped

2 teaspoons lemon zest

1/3 cup lemon juice

12 ounces soy “chicken” strips, sliced into 1/2-inch strips

Olive-oil-flavored cooking spray

12 cups mixed salad greens

2 tomatoes, diced

1 avocado, peeled, cored, and sliced

4 tablespoons lowfat Italian salad dressing

  1. In a large mixing bowl, combine the olive oil, garlic, chopped thyme, lemon zest, and lemon juice. Toss the soy strips with the garlic-oil mixture, and let sit for 5 to 10 minutes. Remove the strips from the marinade; discard the marinade.

  2. Spray a nonstick skillet with the cooking spray, and heat it over medium-high heat. Add the soy strips, and cook until they’re lightly browned, about 4 minutes per side. Remove them from heat and set aside.

  3. Toss together the mixed greens, tomatoes, avocado, and salad dressing to coat everything evenly. Place the salad on 4 plates, lay the soy strips over the salad, and serve.

Per serving: Calories 309 (From Fat 153); Glycemic Load 1 (Low); Fat 17g (Saturated 2g); Cholesterol 0mg; Sodium 487mg; Carbohydrate 23g (Dietary Fiber 11g); Protein 22g.