Recipe: Tempeh Dagwood Sandwiches (South Beach Diet)

TEMPEH DAGWOOD SANDWICH
"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."


FOR ONE SANDWICH:
2 tablespoons low-sodium soy sauce
1 tablespoon plus 1 1/2 teaspoons cider vinegar
1 garlic clove, minced
1/2 of an 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

Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes (or up to 1 hour), turning once halfway 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 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.

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

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

Source: The South Beach Diet Quick and Easy Cookbook by Arthur Agatston, MD