South Beach Diet Tempeh Dagwood SandwichÂ
Prep Time: 15 min (includes marinating)
Cook Time: 10 min
Stacked up high and filled with smooth avocado, juicy tomato, and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite.
2 Tbsp low-sodium soy sauce
1 Tbsp plus 1-1/2 tsp cider vinegar
1 garlic clove, minced
1/2 (8-oz) package soy tempeh
1 tsp mayonnaise
2 slices multigrain bread, lightly toasted
1 oz shredded reduced-fat cheddar cheese (3 Tbsp)
1/4 avocado, peeled and sliced
2 slices tomato
Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 min, turning once 1/2 way through.
Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat.
Add tempeh, reserving marinade, and cook until well browned, (4 min per side). Remove from heat, add 2 Tbsp of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.
Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato.
Top with remaining bread, gently press down, slice in half, and serve.
Makes 1 Serving
Prep Notes: Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.
Nutritioin information per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium. Â