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Tofu, Lettuce and Tomato Sandwich















Low Cholesterol, Trans-fat Free, High Fiber


1 tablespoon dijon mustard
1 tablespoon soy sauce, sodium reduced
1 teaspoon adobo sauce
from canned chipotle peppers, divided
14 ounces tofu
water-packed extra-firm, drained and rinsed
4 tablespoons mayonnaise, light
8 slices whole wheat bread
crusty, toasted
4 each lettuce
2 medium tomatoes


Preheat oven to 475°F.

Coat a baking sheet with cooking spray.

Combine mustard, soy sauce and ½ teaspoon adobo sauce in a small bowl.

Slice tofu crosswise into eight ½-inch-thick pieces.

Pat dry with a paper towel and place on the prepared baking sheet.

Using a spoon, spread half the mustard mixture on one side of the tofu.

Turn the slices over and spread the remaining mixture on the other side.

Bake the tofu for 20 minutes.

Combine mayonnaise with the remaining ½ teaspoon adobo sauce in a small bowl.

Spread the mixture on toasted bread.

Divide the tofu, lettuce and tomato among 4 slices of toast and top with the remaining toast to make 4 sandwiches.

Cut in half to serve.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 193g (6.8 oz)
Amount per Serving
Calories 27838% of calories from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 543mg 23%
Total Carbohydrate 10g 10%
Dietary Fiber 6g 24%
Sugars g
Protein 33g
Vitamin A 13% Vitamin C 13%
Calcium 43% Iron 17%
* based on a 2,000 calorie diet How is this calculated?


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