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1 tsp. Dijon-style mustard
1 tbs. finely chopped fresh parsley
1minced clove garlic
1 cups mashed tofu
½ cup plain nonfat yogurt
½ cup minced green onions
freshly ground pepper to taste


Blend all ingredients in a food processor, or combine in a blender. Add pepper to taste. Process the mixture until the texture is smooth and creamy. Cover and chill in the refrigerator overnight or at least four hours, allowing flavors to blend.

Serving Suggestion:

1 Tablespoon. Serve at room temperature or slightly chilled. Ideal with cut pita bread triangles, raw vegetables, or unsalted fat free crackers. Also wonderful on scrambled eggs.

Amounts Per Tablespoon:

0.8 g fat
11 mg sodium
1.7 g protein
1.2 g carbohydrates
0 mg cholesterol