Vegetarian Reuben Sandwich
Makes 4 sandwiches
Seitan ("say-tan"), also called "wheat meat," is a high-protein, fat-free food with a meaty texture and flavor. Look for it in the deli department or freezer case of your natural food store.
1/2
cup
water
1
onion, thinly sliced
2
garlic cloves, minced
1
cup
sauerkraut
1
teaspoon
paprika
1/2
teaspoon
caraway seeds
1/2
teaspoon
dried thyme
1
8-ounce package seitan, drained and thinly sliced
8
slices
rye bread
4
tablespoons
Tofu Mayo or other dairy- and egg-free mayonnaise substitute
4
teaspoons
stone-ground or
Dijon mustard
1/4
teaspoon
black pepper
2
tomatoes, sliced
Heat water in a large non-stick skillet and cook onion and garlic until soft, about 5 minutes.
Stir in sauerkraut, paprika, caraway seeds, thyme, and black pepper. Cook over medium heat, stirring often for 5 minutes.
Add seitan slices. Cover and cook until heated through, about 3 minutes.
Toast bread if desired.
Spread 4 slices of bread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute and mustard. Top with sauerkraut mixture, seitan, tomato, and remaining bread.
Per sandwich
- Calories: 246
- Fat: 3 g
- Saturated Fat: 0.5 g
- Calories from Fat: 10.8%
- Cholesterol: 0 mg
- Protein: 19.3 g
- Carbohydrates: 37 g
- Sugar: 5.4 g
- Fiber: 5.6 g
- Sodium: 900 mg
- Calcium: 108 mg
- Iron: 4 mg
- Vitamin C: 19.3 mg
- Beta Carotene: 450 mcg
- Vitamin E: 0.8 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
|
