This vegetarian nod to the classic curried chicken salad is perfect for spreading on toasted whole-wheat bread or scooping onto a pile of crispy salad greens for lunch.
low-fat plain yogurt
prepared mango chutney
hot curry powder, preferably Madras
Freshly ground pepper, to taste
extra-firm water-packed tofu, drained, rinsed and finely crumbled (see Ingredient note)
red grapes, sliced in half
Whisk yogurt, mayonnaise, chutney
, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Ingredient Note: We prefer water-packed tofu
from the refrigerated section of the supermarket. Crumbling it into uneven pieces creates more surface area, improving the texture and avoiding the blocky look that turns many people away.
Calories 140, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 2 mg, Sodium 241 mg, Carbohydrate 13 g, Fiber 2 g, Protein 7 g, Potassium 271 mg. Daily Values: Calcium 15%. Exchanges: Other Carbohydrate 1,Medium-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet