TLT (Tofu, Lettuce & Tomato Sandwich) - 37g Carbs, 6g Fiber
From The South Beach Diet Phase 2
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.
1 1/2 tsp Dijon mustard
1 1/2 tsp reduced-sodium soy sauce
1/2 tsp adobo sauce from canned chipotle peppers, divided
7 oz water-packed extra-firm tofu, drained and rinsed
2 Tbsp reduced-fat mayonnaise
4 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1 medium tomato, sliced
1. Preheat oven to 475 degrees 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, 10g Total Fat (2g Sat), 0mg Cholesterol, 37g Carbs,
21g Protein, 6g Fiber, 889mg Sodium