Broiled, Marinated Tofu Sandwich

Vegetarian
Dairy Free
Health score
12%
Broiled, Marinated Tofu Sandwich
550 min.
5
427kcal

Suggestions

Ingredients

  • cup arugula 
  • 0.5 teaspoon chili powder 
  • 0.3 cup cooking wine dry white
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • servings salt and ground pepper black to taste
  • 0.3 cup mayonnaise 
  • 0.3 cup olive oil 
  • 0.5 teaspoon oregano dried
  •  onion red thinly sliced
  •  roma tomatoes sliced
  • pound spicy tofu firm
  • 0.3 cup citrus champagne vinegar 
  • 10 slices bread whole wheat

Equipment

  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • oven
  • plastic wrap
  • broiler

Directions

  1. Cut tofu into 10 thin slices. Set on a baking sheet, cover with another baking sheet, and weigh down with something heavy, such as a large can of food.
  2. Drain until excess water is removed, at least 30 minutes.
  3. Heat olive oil in a small cast iron skillet over medium heat. Toast ground cumin, chili powder, and oregano in the hot oil until spices are aromatic, about 2 to 3 minutes.
  4. Transfer oil and spice mixture to a saucepan over medium heat; stir in minced garlic, white wine vinegar, and white wine. Bring to a simmer, then remove marinade from heat.
  5. Place drained tofu into a glass dish; pour marinade over tofu. Cover with plastic wrap; refrigerate for at least 8 hours.
  6. Set oven rack about 6 inches from the heat source and preheat the oven's broiler.
  7. Remove tofu from marinade; pat dry with paper towels and place on broiler rack. Broil on each side until skin is crisp, about 6 minutes per side.
  8. To assemble, spread mayonnaise on one side of each slice of bread; place 2 tofu slices on 5 of the bread slices; top tofu with sliced tomato, arugula, red onion, salt, black pepper, and remaining slices of bread.

Nutrition Facts

Calories427kcal
Protein15.32%
Fat54.28%
Carbs30.4%

Properties

Glycemic Index
63.74
Glycemic Load
16.01
Inflammation Score
-7
Nutrition Score
15.736086850581%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.47mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.27mg
Kaempferol
1.6mg
Myricetin
0.11mg
Quercetin
5.17mg

Nutrients percent of daily need

Calories:427.03kcal
21.35%
Fat:25.42g
39.11%
Saturated Fat:3.71g
23.17%
Carbohydrates:32.03g
10.68%
Net Carbohydrates:26.54g
9.65%
Sugar:5.61g
6.23%
Cholesterol:4.7mg
1.57%
Sodium:337.47mg
14.67%
Alcohol:1.24g
100%
Alcohol %:0.55%
100%
Protein:16.14g
32.28%
Manganese:1.38mg
69.03%
Vitamin K:40.17µg
38.26%
Calcium:233.47mg
23.35%
Fiber:5.49g
21.98%
Selenium:15.08µg
21.54%
Vitamin E:2.7mg
18.02%
Iron:3.24mg
17.97%
Vitamin B1:0.26mg
17.34%
Phosphorus:151.42mg
15.14%
Vitamin B3:2.95mg
14.75%
Magnesium:57.85mg
14.46%
Vitamin A:686.68IU
13.73%
Vitamin C:11.18mg
13.55%
Vitamin B6:0.23mg
11.45%
Folate:42.16µg
10.54%
Potassium:365.49mg
10.44%
Copper:0.19mg
9.42%
Zinc:1.22mg
8.14%
Vitamin B2:0.12mg
7.24%
Vitamin B5:0.52mg
5.21%
Source:Allrecipes