Healthy Eggless Salad Sandwich Recipe
March 28th 2008 01:17
Recipe extracted from Cancer Project
From yummy pancakes to sandwiches – who says you can’t enjoy a salad sandwich without eggs and mayo?
I know that many may have commented too much soy or tofu bloats your stomach with gas, but it depends how you take it. With this recipe of balance food, I am sure that cancer surviving patients, lactose intolerant individuals, kids and vegetarians would manage to have a great feast!
Eggless Salad Sandwich (Makes 6 sandwiches)
Ingredients
1/2 pound firm low-fat silken tofu (1 cup)
1 green onion, finely chopped
2 tablespoons pickle relish
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Fat Free Mayonnaise)
2 teaspoons yellow mustard
1 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices
Directions
Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato.
Nutrition Information (Per sandwich)
175 calories
3 g fat
0.6 g saturated fat
15.6% calories from fat
0 mg cholesterol
9.1 g protein
30.5 g carbohydrate
8.9 g sugar
4.4 g fiber
827 mg sodium
67 mg calcium
2.6 mg iron
3.5 mg vitamin C
127 mcg beta-carotene
0.4 mg vitamin E
From yummy pancakes to sandwiches – who says you can’t enjoy a salad sandwich without eggs and mayo?
I know that many may have commented too much soy or tofu bloats your stomach with gas, but it depends how you take it. With this recipe of balance food, I am sure that cancer surviving patients, lactose intolerant individuals, kids and vegetarians would manage to have a great feast!
Ingredients
1/2 pound firm low-fat silken tofu (1 cup)
1 green onion, finely chopped
2 tablespoons pickle relish
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Fat Free Mayonnaise)
2 teaspoons yellow mustard
1 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices
Directions
Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato.
Nutrition Information (Per sandwich)
175 calories
3 g fat
0.6 g saturated fat
15.6% calories from fat
9.1 g protein
30.5 g carbohydrate
8.9 g sugar
4.4 g fiber
827 mg sodium
67 mg calcium
2.6 mg iron
3.5 mg vitamin C
127 mcg beta-carotene
0.4 mg vitamin E
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