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TEMPEH DAGWOOD SANDWICHTEMPEH DAGWOOD SANDWICH

The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, MD

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.

Makes 1 serving
Prep Time: 15 minutes (includes marinating)
Cook Time: 10 minutes

• 2 tablespoons low-sodium soy sauce
• 1 tbls plus 1½ teaspoons cider vinegar
• 1 garlic clove, minced
• ½ (8-ounce) package soy tempeh
• 1 teaspoon mayonnaise
• 2 slices multigrain bread, lightly toasted
• 1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)
• ¼ avocado, peeled and sliced
• 2 slices tomato


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, 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.

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.

Nutrition at a Glance
Per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium

 

 

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