Tofu Lettuce Tomato Sandwich

Serves 2


Tofu Water-packed extra-firm, drained and rinsed   200 gms
Hung curd 2 tablespoons 30 gms
Whole-wheat bread, toasted 4 slices 80 gms
Green-leaf lettuce 2 pieces 20gms
Tomatoes, sliced 1 medium 50gms
Oil (to grease) ½ tea spoon 2.5 g
Mustard sauce 1/2 tablespoon 7.5g
Soy sauce 1/2 tablespoon 7.5g
Tobasco ½ teaspoon 2.5 g

Method of preparation
• Preheat the oven to 475°F. Grease a baking sheet with oil.
• Combine the mustard, soy sauce and 1/4th teaspoon of tobasco in a small bowl. Slice the tofu  into
two 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet.
Using a spoon spread half the mustard mixture on one side of the tofu. Turn the slices over and
spread the remaining mixture on the other side.
• Bake the tofu for 20 minutes.
• Combine the hung curds with the remaining 1/2 teaspoon tobasco in a small bowl. Spread the mixture
on toasted bread. Divide the tofu, lettuce and tomato and spread them on the two slices of toast and top with the
remaining toast to make two sandwiches. Cut in half to serve.

Nutritive Value (per serving)

Energy (Kcal) 255
Carbohydrate(g) 27.6
Protein(g) 17.1
Fat(g) 7.35


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