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Thursday, October 1, 2015


·         8 ounces tempeh
·         ½ cup nonfat or light mayonnaise
·         2 TBSP green onion, minced
·         ¼ cup water chestnuts, chopped
·         2 TBSP fresh parsley, chopped
·         ½ cup chopped celery, chopped
·         1 tsp. dried basil
·         1 tsp. brown mustard
·         1 tsp. lite soy sauce
·         Dash of garlic powder, black pepper and paprika
·         Lettuce

1.      Place tempeh into a small saucepan with 2 cups of water
2.      Bring to a boil, then reduce heat and simmer for 20 minutes
3.      Cool
4.      Cube tempeh into half inch pieces
5.      Combine mayonnaise, onion, water chestnuts, parsley, celery, basil, mustard, soy sauce, garlic powder and pepper
6.      Add tempeh and mix well
7.      Sprinkle with paprika and serve on lettuce greens

Servings:  4
Serving size:  ¾ cup

Nutritional Information
Calories:  123
Fat:  2 g                             TIP:      
Saturated Fat: .3 g              Tempeh is made from soy beans and is used 
Cholesterol:  0 mg               as a substitution for poultry.  You can find it  
Sodium:  375 mg                 in your grocery store, generally in the natural   
Carbohydrate:  27 g            food or frozen foods.
Fiber:  5 g
Protein:  8 g

"The Perfect Day"
By: Nanette Cameron, RD

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