Smothered Tempeh Sandwich

From EatingWell: May/June 2007 — Subscribe Now!

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.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Low cholesterol | High calcium | High potassium | View Complete Nutrition Guidelines»

Ingredients

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

Preparation

Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total.
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.
To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.

Tips & Notes

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.

Nutrition

Per serving: 452 calories; 19 g fat (6 g sat, 7 g mono); 20 mg cholesterol; 33 g carbohydrates; 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 Serving

Exchanges: 2 starch, 1 vegetable, 2 high fat meat