Baked Tofu Sandwich

Recipe from Apples, Bean Dip, and Carrot Cake
This book is available from AVS and can be ordered here.



Excellent source of protein and calcium - from tofu
Calcium is crucial for bone and teeth health. Dark green leafy vegetables (lettuce in the sandwich) and nuts are good sources of Calcium.

Yield: 4 servings

Ingredients:
3 Tablespoons soy sauce
1 Tablespoon olive oil
1 teaspoon curry powder
1/2 teaspoon mixed dried herbs
1 block (approximately 1 pound) tofu, regular firm or extra firm
1 tomato
4 small lettuce leaves
8 slices whole grain bread
Choose soy mayonnaise, salsa, ketchup, or mustard - 2 teaspoons per slice of bread




Directions:
Preheat oven to 375°F. Put soy sauce into baking pan. Add oil. Add curry powder. Crush in herbs by rubbing between hands above the pan. Tilt pan and mix with fork.
Open and drain tofu. Place tofu on cutting board. Use serrated knife to cut tofu into 6 even slices, between 1/2-inch and 3/4-inch thick. Blot tofu with towels.
Place tofu slices into baking pan. Turn tofu over so marinade is on both sides. Rinse hands.
Bake for 20 to 30 minutes or until browned and beginning to dry. (Check in 20 minutes.)
While tofu is baking, wash tomatoes and lettuce. Spin dry the lettuce. Use serrated knife and cutting board to slice tomato into at least 4 slices.
Place two slices of bread on plate. Spread with condiment of choice. Rip a lettuce leaf in half. Place half a lettuce leaf on each slice of bread. Put a slice of tomato on one side of the lettuce.
When tofu has finished baking, use oven mitts to remove pan from oven and place pan on heat-resistant surface. Turn off oven. Keep one oven mitt on your hand for securing pan while doing the next step.
Slice 2 pieces of tofu in half lengthwise. Use lifting spatula to remove tofu from pan. Put one and a half slices of tofu on the tomato. Cover with the other slice of bread, lettuce side down. Repeat process to make remaining 3 sandwiches.

Nutritional Information: 212 Kcal, carbohydrates: 15 g, protein: 16 g, fat: 11 g.

More Nutritional Information:
 
         
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