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LOW-FAT COOKING

The ABCs of Tofu

September 02, 1998|DONNA DEANE | Deane is director of The Times Test Kitchen

I sometimes hear people say they want to incorporate tofu into their everyday diet but they often don't know how to use it. This quick, light summer sandwich is an easy way to enjoy its healthy benefits.

High-protein tofu is quite bland, but when mixed with fresh herbs, garlic and other seasonings, it makes a great base for a vegetarian sandwich stacked high with fresh vegetables.'

BASIL TOFU AND VEGETABLE SANDWICH (VEGETARIAN)

1/2 (12-ounce) carton extra-firm tofu

1 tablespoon minced basil

3 tablespoons minced green onions

2 cloves garlic, minced

2 teaspoons lemon juice

1/2 teaspoon salt

1/8 teaspoon crushed black pepper

12 slices whole wheat bread

12 slices tomato

6 slices red onion

3 cups shredded carrot

12 romaine leaves

3 cups alfalfa sprouts

Drain tofu and pat dry with paper towel. Mash tofu with fork in bowl. Stir in basil, green onions, garlic, lemon juice, salt and pepper.

Spread 2 tablespoons tofu mixture on each of 6 slices bread. Top each with 2 tomato slices, 1 red onion slice, 1/2 cup shredded carrot, 2 romaine leaves, 1/2 cup alfalfa sprouts and 1 slice bread.

6 servings. Each serving:

202 calories; 484 mg sodium; 2 mg cholesterol; 4 grams fat; 34 grams carbohydrates; 12 grams protein; 2.02 grams fiber.

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