TLT (Tofu, Lettuce & Tomato Sandwich)
With pickles, oven fries and a tall glass of minty iced tea, even the most devoted bacon fan won't remember what's missing in this smoky, spicy renovation of the sandwich favorite.
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
- 1 tablespoon Dijon mustard
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon adobo sauce from canned chipotle peppers, (see Ingredient note), divided
- 14 ounces water-packed extra-firm tofu, drained and rinsed
- 4 tablespoons reduced-fat mayonnaise
- 8 slices crusty whole-wheat bread, toasted
- 4 pieces green-leaf lettuce
- 2 medium tomatoes, sliced
- Preheat oven to 475°F. Coat a baking sheet with cooking spray.
- Combine mustard, soy sauce and 1/2 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into eight 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.
- Bake the tofu for 20 minutes.
- Combine mayonnaise with the remaining 1/2 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.
- Make Ahead Tip: Prepare through Step 3. Wrap the baked tofu in plastic wrap and refrigerate for up to 3 days.
- Ingredient Note: Canned chipotle peppers (smoked jalapenos) add heat and smokiness to dishes; the adobo sauce alone adds a spicy zest without extra heat. Look for small cans with other Mexican foods in large supermarkets. Once opened, chipotles will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
Nutrition Per serving:
363 calories; 9 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 46 g carbohydrates; 17 g protein; 4 g fiber; 685 mg sodium; 203 mg potassium.
Nutrition Bonus: Vitamin A (25% daily value), Vitamin C (20% dv), Fiber (17% dv).
3 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 2 medium-fat meat