Photo: Chiara Conti
Estimated Nutrition (whole recipe, rough)
425
Calories
33g
Protein
25g
Fat
20g
Carbs
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Soup | not in our table | 0 |
| Water Chestnut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 (10 oz.) package frozen chopped spinach
- 1 (1.4 oz.) package dry vegetable soup mix
- 1 (12 oz.) package firm silken tofu
- 1 (8 oz.) can water chestnuts, chopped coarsely
- 2/3 cup green onions, chopped
- 1 cup reduced fat or light sour cream
- 1/2 cup low fat mayonnaise
- =
Directions
1
Thaw the package of spinach and squeeze dry. Stir all ingredients together in a large bowl until blended. Cover; chill 2 hours. Stir before serving.
2
Yield: about 4 cups. Serving size: 1/4 cup. Per serving: 65 calories, 2 g fat (1 g sat fat), 3 g protein (1.5 g soy protein), 8 g carbohydrate, 295 mg sodium, 4.5 mg cholesterol, 0.8 g dietary fiber.
Recipe sourced from
fandom