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20 minute dinner recipes

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TLT (Tofu, Lettuce & Tomato Sandwich)

http://www.eatingwell.com/recipes/tlt_tofu_lettuce_tomato_sandwich.html

From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

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.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

Preparation

  1. Preheat oven to 475°F. Coat a baking sheet with cooking spray.
  2. 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.
  3. Bake the tofu for 20 minutes.
  4. 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.

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

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 2 medium-fat meat

Tips & Notes