Tofu Cuban Sandwiches With Jicama Sticks

Vegetarian
Health score
21%
Tofu Cuban Sandwiches With Jicama Sticks
40 min.
4
437kcal

Suggestions

Ingredients

  • 0.3 teaspoon chili powder 
  • 14 ounce extra-firm tofu 
  • cloves garlic roughly chopped
  • 0.8 pound jicama 
  •  juice of orange 
  • 1.5 tablespoons olive oil extra-virgin
  • small onion sliced
  • 0.7 cup roasted peppers red drained and rinsed chopped
  • small hoagie rolls whole-wheat split
  • ounces swiss cheese shredded low-fat low-sodium
  • 0.3 cup mustard yellow

Equipment

  • bowl
  • frying pan
  • knife
  • cutting board

Directions

  1. Lay the tofu on a cutting board and cut horizontally into 8 equal slices. Put in a shallow dish with the onion, garlic, olive oil and half of the orange juice and turn to coat; marinate 5 to 10 minutes.
  2. Meanwhile, peel the jicama using a sharp knife and cut into sticks. Toss in a bowl with the remaining orange juice and the chili powder.
  3. Heat a large nonstick skillet over medium-high heat. Turn the tofu to coat, add to the pan and cook until golden, 3 minutes per side.
  4. Transfer to a plate.
  5. Add the marinade to the pan and cook, stirring, 4 minutes.
  6. Spread the cut sides of the rolls with the mustard and sprinkle with the cheese. Sandwich with the peppers, pickle, onion mixture and tofu.
  7. Heat a large cast-iron skillet over medium heat. Working in batches, add the sandwiches and top with another heavy skillet to flatten; cook until golden brown and the cheese melts, 2 to 3 minutes per side.
  8. Serve with the jicama sticks.

Nutrition Facts

Calories437kcal
Protein24.03%
Fat29.59%
Carbs46.38%

Properties

Glycemic Index
61
Glycemic Load
25.9
Inflammation Score
-6
Nutrition Score
15.904782864711%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.59mg
Naringenin
0.64mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
3.67mg

Nutrients percent of daily need

Calories:436.65kcal
21.83%
Fat:14.4g
22.16%
Saturated Fat:2.48g
15.48%
Carbohydrates:50.8g
16.93%
Net Carbohydrates:43.38g
15.77%
Sugar:10.15g
11.27%
Cholesterol:12.4mg
4.13%
Sodium:864.57mg
37.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.31g
52.63%
Iron:13.03mg
72.4%
Vitamin C:45.09mg
54.65%
Calcium:512.41mg
51.24%
Fiber:7.42g
29.69%
Phosphorus:265.17mg
26.52%
Selenium:10.92µg
15.6%
Zinc:1.74mg
11.57%
Vitamin B2:0.19mg
10.99%
Manganese:0.22mg
10.99%
Vitamin B12:0.6µg
9.92%
Magnesium:38.8mg
9.7%
Potassium:321.38mg
9.18%
Vitamin B6:0.18mg
8.99%
Vitamin E:1.29mg
8.61%
Folate:29.58µg
7.4%
Vitamin B1:0.1mg
6.61%
Vitamin A:301.72IU
6.03%
Copper:0.12mg
6.01%
Vitamin K:4.1µg
3.9%
Vitamin B3:0.59mg
2.94%
Vitamin B5:0.26mg
2.63%