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Tempeh Dagwood Sandwich
Recipe is from The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less (Rodale Books, 2005) by Arthur Agatston
Ingredients
2 tablespoons low-sodium soy sauce
1 tablespoon plus 1 1/2 teaspoons cider vinegar
1 garlic clove, minced
1/2 (8 ounces) package soy tempeh
1 teaspoon mayonnaise
2 slices multigrain bread, lightly toasted
1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)
1/4 avocado, peeled and sliced
2 slices tomato
Directions
Whisk together soy sauce, vinegar and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, four minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan and flip tempeh once or twice until marinade is absorbed.
Spread mayonnaise on one bread slice. Place tempeh on top and cover with cheese, avocado and tomato. Top with remaining bread, gently press down and slice in half. Serve. Makes one serving.
Suggestions
Stacked up high and filled with smooth avocado, juicy tomato and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite. Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.
Nutrition at a Glance: Per serving: 450 calories, 19g fat, 5g saturated fat, 37g protein, 38g carbohydrate, 16g dietary fiber, 860mg sodium