Featured Cookbook

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1. Apple-Butternut Squash Soup

2. Shrimp and Celery Salad

3. South Beach Chicken Paella

4. Vietnamese Pork Rolls

5. Tempeh Dagwood Sandwich

6. Peanut Butter and Jelly Cookies (using sugar substitute)

Book Description

Dr. Agatston delivers 200 brand-new recipes that use 10 or fewer ingredients and require 30 minutes or less of cooking time. The cookbook offers a diverse range of healthy, easy dishes in all categories, including 25 all-new chef recipes from Miami-ara restaurants.

... (more)

The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less

Authors: Arthur Agatston, MD

Date: October 2005

ISBN: 1594862923

Publisher: Rodale Books

Hardcover

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Stacked up high and filled with smooth avocado, juicy tomato, and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite. Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.

Makes 1 serving
Prep Time: 15 minutes (includes marinating)
Cook Time: 10 minutes

• 2 tablespoons low-sodium soy sauce

• 1 tablespoon plus 1 1/2 teaspoons cider vinegar

• 1 garlic clove, minced

• 1/2 (8-ounce) package soy tempeh

• 1 teaspoon mayonnaise

• 2 slices multigrain bread, lightly toasted

• 1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)

• 1/4 avocado, peeled and sliced

• 2 slices tomato

1. Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.




2. 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 minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.




3. 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.

Nutrition at a Glance
Per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium

More From This Book:

1. Apple-Butternut Squash Soup

2. Shrimp and Celery Salad

3. South Beach Chicken Paella

4. Vietnamese Pork Rolls

5. Tempeh Dagwood Sandwich

6. Peanut Butter and Jelly Cookies (using sugar substitute)

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