Don't miss another issue…      Subscribe

Tofu, Lettuce and Tomato Sandwich

 

.
21

Yield

4

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

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
green-leaf
*
2 medium tomatoes
sliced

Directions

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

Add review

 

 

Comments

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?

 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Plate of colorful fresh, juicy sliced Heirloom Tomatoes

Heirloom Tomatoes are a Hot Item this year

Heirloom tomatoes are a hot item at an Old Town farmer’s market in Palm Springs, California, reports the La Quinta Sun.

Smoky Spice Crusted Tofu

Soy and Breast Cancer: Food that Heals

A study recently published in the Canadian Medical Association Journal found that eating soy products could decrease the recurrence of breast cancer.

More breaking news

 

Founded in 1996.

© 2021 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed