I know, the dreaded tofu. It's not my favourite either. But this recipe sounded good.
TLT (Tofu, Lettuce and Tomato Sandwich)
from the South Beach diet
Serves 2
Tofu is a versatile source of lean protein because it absorbs flavors — so you can use it in lots of tasty ways. In this case, we baked it in a combination of Dijon mustard, soy sauce, and adobo sauce for a pleasantly hot kick. The baked tofu is then used as the filling for this delicious sandwich.
Ingredients
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons reduced-sodium soy sauce
1/2 teaspoon adobo sauce from canned chipotle peppers, divided
7 ounces water-packed extra-firm tofu, drained and rinsed
2 tablespoons reduced-fat mayonnaise
4 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1 medium tomato, sliced
1. Preheat oven to 475°:F. Coat a baking sheet with cooking spray.
2. Combine mustard, soy sauce, and 1/4 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into four 1/2-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.
3. Bake the tofu for 20 minutes.
4. Combine mayonnaise with the remaining 1?4 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce, and tomato among 2 slices of toast and top with the remaining toast to make 2 sandwiches. Cut in half to serve.
Nutritional Information:
320 calories
10 g total fat (2 g sat)
0 mg cholesterol
37 g carbohydrate
21 g protein
6 g fiber
889 mg sodium
TLT sandwich (tofu, lettuce and tomato)
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