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Tempeh Dagwood Sandwich

Tempeh Dagwood SandwichStacked 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.

Recipe Ingredients:

2 tablespoons low-sodium soy sauce
1 tablespoon plus 11/2 teaspoons cider vinegar
1 garlic clove, minced
1/2 (8-ounce) 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

Cooking Directions:

  1. Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
  2. Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, 4 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.
  3. Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato. Top with remaining bread, gently press down, slice in half, and serve.

Makes 1 serving.

Nutritional Information Per Serving (1 recipe): 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium.

Source: This recipe is from the book The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, MD Published by Rodale; October 2005; Copyright © 2005 Arthur Agatston, MD. Used with permission.