Curried Tofu-Egg Salad Sandwiches

Vegetarian
Health score
13%
Curried Tofu-Egg Salad Sandwiches
45 min.
3
296kcal

Suggestions

Ingredients

  • 0.5 teaspoon curry powder 
  • tablespoons yogurt plain fat-free
  • tablespoons cilantro leaves fresh chopped
  • tablespoon green onions chopped
  • large hard-cooked eggs finely chopped
  • tablespoons mayonnaise light
  • 7.2 ounce whole-grain bread 
  • 0.1 teaspoon pepper 
  • teaspoon pepper sauce hot
  • 0.3 teaspoon salt 
  • ounces spicy tofu light firm finely chopped

Equipment

  • bowl

Directions

  1. Combine the first 10 ingredients in a bowl, and stir until well-blended.
  2. Spread 1/2 cup tofu mixture evenly over each of 3 bread slices; top with the remaining bread slices. Store in small zip-top bags in refrigerator.

Nutrition Facts

Calories296kcal
Protein23.98%
Fat31.1%
Carbs44.92%

Properties

Glycemic Index
61.9
Glycemic Load
17.74
Inflammation Score
-4
Nutrition Score
15.822608927022%

Flavonoids

Kaempferol
0.03mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:296kcal
14.8%
Fat:10.19g
15.67%
Saturated Fat:2.17g
13.57%
Carbohydrates:33.1g
11.03%
Net Carbohydrates:28.44g
10.34%
Sugar:4.95g
5.5%
Cholesterol:126.09mg
42.03%
Sodium:666.51mg
28.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.67g
35.33%
Manganese:1.49mg
74.65%
Selenium:28.62µg
40.88%
Phosphorus:226.22mg
22.62%
Calcium:217.53mg
21.75%
Vitamin B1:0.3mg
19.86%
Vitamin B2:0.32mg
18.79%
Fiber:4.66g
18.62%
Iron:2.88mg
16%
Vitamin B3:3.08mg
15.41%
Vitamin K:15.91µg
15.16%
Magnesium:59.97mg
14.99%
Folate:47.27µg
11.82%
Zinc:1.71mg
11.39%
Vitamin B5:1.03mg
10.29%
Vitamin B6:0.2mg
10.12%
Copper:0.17mg
8.42%
Potassium:264.11mg
7.55%
Vitamin B12:0.45µg
7.52%
Vitamin E:1.01mg
6.72%
Vitamin D:0.73µg
4.89%
Vitamin A:226.68IU
4.53%
Vitamin C:1.6mg
1.94%
Source:My Recipes