South Beach Diet Tempeh Dagwood Sandwich -

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South Beach Diet Tempeh Dagwood Sandwich

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By Arthur Agatston, MD

Posted July 23rd, 2007

This article is reprinted with permission from The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less (The South Beach Diet), by Arthur Agatston, (2005, Rodale Books)

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

Servings:	1
Author Notes:	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.
Ingredients:	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
Instructions:	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. Per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium.