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Missing Egg Sandwich

Makes 6 sandwiches

These sandwiches have the flavor and appearance of egg salad without the saturated fat and cholesterol.

1/2 pound firm low-fat silken tofu (about 1 cup)
1 green onion, finely chopped, including green top
2 tablespoons pickle relish
2 tablespoons Tofu Mayo or other dairy- and egg-free mayonnaise substitute
2 teaspoons stone-ground mustard
2 teaspoons reduced-sodium soy sauce
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

Mash tofu, leaving some chunks. Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well.

Spread on whole-grain bread and garnish with lettuce and tomato slices.

Per sandwich

  • Calories: 172
  • Fat: 3 g
  • Saturated Fat: 0.6 g
  • Calories from Fat: 15.6%
  • Cholesterol: 0 mg
  • Protein: 8.7 g
  • Carbohydrates: 30.3 g
  • Sugar: 8.7 g
  • Fiber: 4.4 g
  • Sodium: 486 mg
  • Calcium: 64 mg
  • Iron: 2.5 mg
  • Vitamin C: 3.5 mg
  • Beta Carotene: 150 mcg
  • Vitamin E: 0.4 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.