NUTRITION PROFILE:
High Fiber
| Low Cholesterol
| High Calcium
| High Potassium
If you’re keen to explore vegetarian options, try protein-rich tempeh smothered with red-wine-braised mushrooms and provolone cheese. If you’re vegan, substitute your favorite soy cheese. Make it a meal: Enjoy a glass of beer and a spinach salad.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 8-ounce package tempeh (see Shopping Tip)
1 tablespoon canola oil
10 ounces mushrooms, sliced
1 small red onion, thinly sliced
1/4 teaspoon salt
1 cup dry red wine
4 ounces sliced provolone cheese
8 thin slices whole-wheat bread, toasted
1. Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
NUTRITION INFORMATION: Per serving: 452 calories; 19 g fat (6 g sat, 7 g mono); 20 mg cholesterol; 33 g carbohydrate; 26 g protein; 5 g fiber; 595 mg sodium; 596 mg potassium.
Nutrition bonus: Calcium (35% daily value), Iron (20% dv), Magnesium & Potassium (17% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 2 high fat meat
TIP: Shopping Tip: Tempeh is a chewy, nutty, fermented soybean loaf. Find it (plain or with added grains) near refrigerated tofu in natural-foods stores and many large supermarkets. We particularly like SoyBoy 5 Grain and Lightlife Flax tempeh.
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