Tempeh Dagwood Sandwich

Who said South Beach and comfort food were mutually exclusive concepts? Click on the pictures below to download .pdf versions of some of the hearty entrees featured in Dr. Arthur Agasthon’s The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less.

PREP TIME: 15 minutes (includes marinating) COOK TIME: 10 minutes

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.

2 tablespoons low-sodium soy sauce
1 tablespoon plus 11⁄2 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

Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add
tempeh and marinate for 10 minutes, 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