Glazed-Tofu Sandwich

Dairy Free
Health score
2%
Glazed-Tofu Sandwich
45 min.
4
191kcal

Suggestions


Welcome to a delightful culinary experience with our Glazed-Tofu Sandwich! This unique dish is not only a feast for the taste buds but also a great option for those seeking a dairy-free alternative to classic sandwiches. Made with firm tofu infused with savory Worcestershire sauce and paired with fresh basil and juicy tomato slices, this sandwich is bursting with flavor.

The best part? You can whip this up in just 45 minutes, making it a perfect addition to your meal prep or a quick bite for lunch or dinner. Each serving contains just 191 calories, allowing you to indulge without the guilt. The whole-wheat bread provides a satisfying crunch, while the creamy mayonnaise mixture adds a rich texture that compliments the crispy tofu beautifully.

Whether you're enjoying this as an antipasti, a starter for a dinner party, or a mid-afternoon snack, the Glazed-Tofu Sandwich is sure to impress both vegetarians and meat-lovers alike. So, gather your ingredients and get ready to indulge in a wholesome and delicious sandwich that will keep you coming back for more!

Ingredients

  • 0.3 teaspoon pepper black
  • 1.5 ounce bread whole-wheat toasted
  • 0.3 cup basil fresh chopped
  •  garlic clove minced
  • 0.3 cup mayonnaise low-fat
  • teaspoon olive oil 
  • 0.3 teaspoon salt 
  • 14 ounce spicy tofu firm drained cut into 8 (1/2-inch-thick) slices
  • ounces tomatoes ()
  • 0.3 cup worcestershire sauce 

Equipment

  • frying pan
  • paper towels

Directions

  1. Place tofu slices on several layers of paper towels; cover with additional paper towels.
  2. Let stand 5 minutes, pressing down occasionally.
  3. Heat the oil in a large nonstick skillet over medium-high heat.
  4. Add tofu, and saut 4 minutes. Turn slices over, and sprinkle with salt and pepper; saut 4 minutes. Spoon Worcestershire sauce over tofu; cook 30 seconds or until browned, turning once.
  5. Combine mayonnaise, basil, and garlic.
  6. Spread mayonnaise mixture evenly over each of 4 bread slices, layering each slice with 2 tofu slices and 2 tomato slices. Cover with remaining bread slices.

Nutrition Facts

Calories191kcal
Protein22.03%
Fat47.09%
Carbs30.88%

Properties

Glycemic Index
60.92
Glycemic Load
3.62
Inflammation Score
-5
Nutrition Score
6.961739083995%

Flavonoids

Naringenin
0.39mg
Kaempferol
0.05mg
Myricetin
0.09mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:191.07kcal
9.55%
Fat:10.13g
15.58%
Saturated Fat:1.37g
8.57%
Carbohydrates:14.94g
4.98%
Net Carbohydrates:12.96g
4.71%
Sugar:4.8g
5.33%
Cholesterol:2.99mg
1%
Sodium:580.49mg
25.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.66g
21.32%
Vitamin K:24.32µg
23.16%
Calcium:168.05mg
16.8%
Iron:2.76mg
15.33%
Vitamin C:10.62mg
12.87%
Manganese:0.24mg
12.22%
Vitamin A:605.41IU
12.11%
Potassium:303.26mg
8.66%
Fiber:1.98g
7.92%
Vitamin E:0.91mg
6.07%
Vitamin B3:1.08mg
5.39%
Vitamin B1:0.08mg
5.37%
Selenium:3.75µg
5.36%
Folate:21.07µg
5.27%
Copper:0.1mg
4.94%
Phosphorus:42.9mg
4.29%
Magnesium:14.89mg
3.72%
Vitamin B2:0.06mg
3.68%
Vitamin B6:0.07mg
3.51%
Zinc:0.28mg
1.86%
Vitamin B5:0.16mg
1.59%
Source:My Recipes