TLT (Tofu, Lettuce & Tomato Sandwich)

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

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.

TLT (Tofu, Lettuce & Tomato Sandwich) Recipe

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

Tips & Notes

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