Photo: Sherman Kwan
Estimated Nutrition (whole recipe, rough)
573
Calories
68g
Protein
16g
Fat
41g
Carbs
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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 pound tofu, roughly cubed
- 2 tablespoons mayonnaise or yogurt
- 1/4 cup warm chicken bouillon
- 3 tablespoons minced onion
- 1 tablespoon fresh dill, minced
- 1 tablespoon fresh parsley, minced
- 1 teaspoon garlic powder
- 2 small carrots, cut in chunks
- 2 ribs of celery, cut in chunks
- 2 sun dried tomatoes, drained
- 1/2 teaspoon Old Bay Seasoning
- 1/4 teaspoon seasoned salt (or Mrs. Dash)
- 1/4 teaspoon pepper
- Pinch of cumin
- 1 tablespoon balsamic vinegar
- 1 bell pepper, roasted and minced (optional)
- =
Directions
1
Put everything in a food processor. Process to egg salad consistency. Adjust seasonings. Refrigerate.
2
Good served as a sandwich using black bread and bean sprouts.
Recipe sourced from
fandom