Asian Fusion Salad

Makes 8 servings

A meal in itself!

1 head red-leaf lettuce
1 1/4 cups snow peas

1 large cucumber
1 red bell pepper
1 1/2 cups bean sprouts
2 carrots
8 ounces baked, flavored tofu (teriyaki, sesame, peanut, spicy Thai, etc.), or 1 15-ounce can white beans
1 tablespoon balsamic vinegar
1 teaspoon soy sauce
1 teaspoon sesame oil
1/4 teaspoon Thai chili paste or other chili sauce
1/2 cup low-fat bottled salad dressing of your choice (sesame shiitake, tahini lemon, cilantro lime, etc.)


Wash lettuce and tear into bite-size pieces. Drain thoroughly and place in large salad bowl. Trim tips from snow peas and cut on a diagonal into 1-inch slices. Peel cucumber and julienne (cut into thin, narrow slices, 1 or 2 inches long). Cut bell pepper in half and remove seeds and pith. Then cut into thin slices and cut slices diagonally into thirds. Rinse and drain bean sprouts. Julienne carrots and blanch them by submerging them in boiling water for 3 to 4 minutes. Rinse with cold water and drain.

Add snow peas, cucumber, bell pepper, bean sprouts, and carrots to the salad bowl and make an indentation in the center of the salad. Cut tofu into bite-size pieces and place in a separate bowl. If using beans, drain and set aside. Stir together vinegar, soy sauce, oil, and chili paste in a small bowl. Pour over tofu or beans and toss. Add tofu or bean mixture to the center of the salad just before serving. Serve with the salad dressing of your choice tossed in or on the side.

Per serving (1/8 of recipe): 124 calories; 7.5 g fat; 1.1 g saturated fat; 54.2% calories from fat; 0 mg cholesterol; 8.5 g protein; 8.5 g total carbohydrates; 3.7 g sugar; 1.8 g fiber; 375 mg sodium; 88 mg calcium; 1.9 mg iron; 37.9 mg vitamin C; 2255 mcg beta-carotene; 0.5 mg vitamin E
[Recipe from Amy Joy Lanou, Ph.D.]