Crispy Tofu and Mango Sandwiches

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4

Ingredients

Ingredients

1
package (16 oz) extra-firm tofu
Salt and freshly ground black pepper
1/3
cup reduced-fat mayonnaise
1
lime, juiced (1 to 2 tablespoons)
1
to 2 teaspoons Sriracha sauce
Dash salt
8
slices whole grain bread
1
cup baby arugula
1
ripe mango, seed removed, peeled and thinly sliced

Directions

Directions

  • 1 Cut tofu lengthwise into 4 rectangular planks. Carefully place on clean kitchen towel or paper towel; cover with another kitchen towel or paper towel. Gently press to absorb some of moisture. Sprinkle both sides of each slice of tofu with salt and pepper.
  • 2 Heat 12-inch skillet over medium heat; spray skillet with cooking spray. Gently place tofu planks in skillet; cook 2 to 3 minutes on each side or until golden brown.
  • 3 Meanwhile, in small bowl, stir together mayonnaise, lime juice, 1 teaspoon of the Sriracha sauce and dash salt. Taste; adjust for desired level of spiciness. For a spicier mayonnaise mixture, add remaining teaspoon Sriracha sauce.
  • 4 To assemble sandwiches, spread mayonnaise mixture onto each slice of bread. Place handful of arugula on 4 of the slices; top with 1 tofu plank, a few mango slices and more arugula. Cover each with second slice of bread; cut sandwiches in half.

Notes










Tips

Expert Tips

Arugula adds a nice peppery flavor to the sandwiches, however, substituting fresh baby spinach or mixed greens works well.

If you cannot find fresh mango, you could substitute fresh sliced peaches or even strawberries.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
380
Calories from Fat
140
% Daily Value
Total Fat
15g
24%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
5mg
2%
Sodium
630mg
26%
Potassium
470mg
13%
Total Carbohydrate
41g
14%
Dietary Fiber
6g
23%
Sugars
19g
Protein
19g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
30%
30%
Calcium
30%
30%
Iron
20%
20%
Exchanges:
1/2 Starch; 1/2 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.