Tempeh, Lettuce, and Tomato Sandwiches
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 package tempeh1 cup warm vegetable broth2 1/2 tablespoons soy sauce 1 teaspoon Liquid Smoke1/2 teaspoon onion powder1/2 teaspoon garlic powder1/4 teaspoon chipotle chili powder or smoked Spanish paprika
The calorie information is solely for the tempeh part of the sandwich, any extras or condiments are not included.
Slice the tempeh about 1/4-inch thick. In a flat large skillet arrange the tempeh slices in a single layer.
Mix the remaining ingredients and pour over the tempeh.
Bring the broth to a boil and reduce heat to a simmer. Simmer for 10 minutes, turning the tempeh halfway through to make sure each piece gets equal time in the broth.
Remove from the heat and allow it to sit in the broth until you're ready to pan fry it.
Spray a large non-stick skillet with cooking spray. Put it on medium-high heat until hot, and then remove the tempeh slices from the broth and put them in the pan in a single layer.
Cook until brown, and then turn. When they are almost brown on the second side, add a few tablespoons of the simmering broth to the skillet and allow it to evaporate. Remove from skillet and serve immediately.
For sandwiches, spread bread with your choice of condiments. Arrange lettuce and tomato on bread and top with strips of tempeh. One package of tempeh will make about 4-5 sandwiches.
Number of Servings: 4
Recipe submitted by SparkPeople user EJORDANE.
Slice the tempeh about 1/4-inch thick. In a flat large skillet arrange the tempeh slices in a single layer.
Mix the remaining ingredients and pour over the tempeh.
Bring the broth to a boil and reduce heat to a simmer. Simmer for 10 minutes, turning the tempeh halfway through to make sure each piece gets equal time in the broth.
Remove from the heat and allow it to sit in the broth until you're ready to pan fry it.
Spray a large non-stick skillet with cooking spray. Put it on medium-high heat until hot, and then remove the tempeh slices from the broth and put them in the pan in a single layer.
Cook until brown, and then turn. When they are almost brown on the second side, add a few tablespoons of the simmering broth to the skillet and allow it to evaporate. Remove from skillet and serve immediately.
For sandwiches, spread bread with your choice of condiments. Arrange lettuce and tomato on bread and top with strips of tempeh. One package of tempeh will make about 4-5 sandwiches.
Number of Servings: 4
Recipe submitted by SparkPeople user EJORDANE.
Nutritional Info Amount Per Serving
- Calories: 126.8
- Total Fat: 4.5 g
- Cholesterol: 0.0 mg
- Sodium: 430.3 mg
- Total Carbs: 11.8 g
- Dietary Fiber: 6.6 g
- Protein: 10.2 g
Member Reviews
-
ERIKA00177
I think I made the pan too hot at first, so my broth quickly thickened until it was a thick BBQ- like sauce, so I would try it again on lower heat. I also omitted liquid smoke b/c it might be a carcinogen. The taste, however, was great! I had a yummy sandwich and look forward to trying new combos. - 1/19/09