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Category: Sandwiches

Mother Nature Tofu Sandwiches

By now the message seems pretty clear: getting more soy into our diets can help improve our health. For a variety of reasons, soy has been connected to cancer prevention and may fight symptoms of menopause and osteoporosis. Because it ... Read more

Total time: 30 minutes plus 1 hour standing | Serves 4
Note: The Sweet Miso Dressing adds an interesting flavor to the tofu and vegetables in these sandwiches. Soybean oil can be found in health food stores and specialty markets.
  • 1/2 (14-ounce) package firm tofu
  • 1/3 cup flour
  • 1/2 teaspoon salt
  • 1/4 cup egg substitute
  • 1/2 cup Italian-style bread crumbs
  • 1/2 cup soybean or other oil
  • 1/4 cup Sweet Miso Dressing
  • 4 whole-wheat kaiser rolls, cut in half
  • 1 cup soy or clover sprouts
  • 8 slices tomato
  • 1 cup shredded carrots
  • 1 cup shredded lettuce

Step 1Slice tofu crosswise into 4 slices. Place on tray lined with paper towels. Cover with paper towels and pat tofu to absorb moisture. When towels become soaked, replace with new towels. Let tofu stand and drain about 1 hour.

Step 2Combine flour and salt. Dip both sides of tofu slices in flour mixture, then in egg substitute, coating evenly, then in bread crumbs to coat.

Step 3Heat oil in skillet over medium-low heat until hot. Add breaded tofu slices and cook until golden brown, 2 to 3 minutes per side. Drain on paper towels.

Step 4Spread 1 tablespoon Sweet Miso Dressing on each kaiser roll. Top bottom half of each bun with 1 slice fried tofu, 1/4 cup sprouts, 2 slices tomato, 1/4 cup shredded carrot and 1/4 cup shredded lettuce. Place roll top on each sandwich, cut into halves and serve.

Each serving:
467 calories; 1,073 mg sodium; 6 mg cholesterol; 15 grams fat; 64 grams carbohydrates; 21 grams protein; 1.28 grams fiber.
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