HEART HEALTHY RECIPE (LUNCH): TEMPEH SALAD

·         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