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Food for Mood: Open-Face Tofu Lettuce Tomato Sandwich with Chunky Guacamole

This hearty vegetarian sandwich is loaded with healthy fat, lean protein and whole grains.

| July/August 2009

  • This hearty vegetarian sandwich is loaded with healthy fat, lean protein and whole grains.
    Photo By Joe Lavine

Open-Face Tomato Lettuce Tomato Sandwich with Chunky Guacamole 
Makes 2 sandwiches

A filling vegetarian meal with bright summer flavors, this comforting tofu sandwich is loaded with stress-fighting B vitamins. The healthy fat in avocado combined with the gentle taste of orange makes a healthy substitute for mayo. The vitamin C in the tomato and avocado enhances the body’s absorption of the iron in the tofu.
 
1 ripe avocado
1/2 cup orange juice or juice of 1/2 an orange
Salt and pepper
1 square baked tofu*, sliced through the middle to form two 1/2-inch-thick slices
1 medium tomato, sliced thin
2 to 4 pieces hearty whole-wheat bread
2 leaves romaine lettuce, rinsed and torn in half

1. Prepare guacamole: Remove pit from avocado and scoop out flesh. Add half the orange juice (the acid in the juice will keep the avocado from browning) and mash with a fork, leaving a bit chunky. Season with salt and pepper to taste. Set aside.

2. Prepare tofu: Place sliced tofu in a small frying pan over medium heat for 2 to 3 minutes, then flip and continue heating for another 2 minutes. In the meantime, slice tomato and season with salt and pepper. Lightly toast bread.



3. Assemble: Spread a generous amount of guacamole on the toast, then layer tofu, tomato and romaine.

*You will find a variety of baked tofu at most health-food stores. It has a dense texture, like cheese, and comes in many flavors (such as barbecue, teriyaki and Thai). Choose your favorite or make it yourself: Buy firm tofu, press liquid out onto dry paper towels and slice. Marinate slices in your favorite sauce for at least half an hour. Then bake at 300 degrees for about 45 minutes.



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