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Smothered Tempeh Sandwich

From: EatingWell

If you're keen to explore vegetarian options, try protein-rich tempeh smothered with red-wine-braised mushrooms and provolone cheese. If you're vegan, substitute your favorite soy cheese. Make it a meal: Enjoy a glass of beer and a spinach salad.

Servings: 4 servings
Prep: 30 mins
Total: 30 mins
Rated : 
 by 6 people
Ingredients
1 8-ounce package  tempeh, (see Shopping Tip)
1 tablespoon  canola oil
10 ounces  mushrooms, sliced
1   small red onion, thinly sliced
1/4 teaspoon  salt
1 cup  dry red wine
4 ounces  sliced provolone cheese
8 thin slices  whole-wheat bread, toasted
Directions
1. Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
Tip:
Shopping Tip: Tempeh is a chewy, nutty, fermented soybean loaf. Find it (plain or with added grains) near refrigerated tofu in natural-foods stores and many large supermarkets. We particularly like SoyBoy 5 Grain and Lightlife Flax tempeh.
Nutrition Facts
Calories 452, Total Fat 19 g, Saturated Fat 6 g, Monounsaturated Fat 7 g, Cholesterol 20 mg, Sodium 595 mg, Carbohydrate 33 g, Fiber 5 g, Protein 26 g, Potassium 596 mg. Daily Values: Calcium 35%, Iron 20%. Exchanges: Starch 2,Vegetable 1,High-Fat Meat 2.
Percent Daily Values are based on a 2,000 calorie diet


Comments (9)
8158447747
Jenn_Dios wrote:

Looks great, I am vegan and use to making my meals before hand and packing them for work. If you use vegan cheese I'm sure it would cut some of the calories out.

6/10/2012 12:06:47 PM Report Abuse
b0nnie_g wrote:

Definately use olive oil or spray. Reduce the amount for less calories and fat. Low-fat or fat-free cheese would do the same. I, personally, would leave out the alcohol..less calories. Protein and fiber are high and that is good. Bet it can be made with far less calories and then it would be a much better lunch. Pack in a plastic container and microwave it for lunch.

5/29/2011 12:23:32 PM Report Abuse
kellymarief wrote:

There is no way I could make this at work and it would be gross to make it and bring it in a lunch bag. Plus the fat is so high I do not consider this healthy.

4/21/2011 03:37:53 PM Report Abuse
amylizzyhill wrote:

Not an on the go lunch at all! High in fat and calories!

4/6/2010 05:20:20 PM Report Abuse
mlwood71 wrote:

this looks good...but the calories are a little high for a small lunch??

3/16/2010 04:51:19 PM Report Abuse
ccravens3988046 wrote:

This looks GROSS! Am I alone here????

3/16/2010 03:32:06 PM Report Abuse
mary.mady wrote:

Not sure where the "healthy" part comes into play: Calories 452, Sodium 595 mg, Carbohydrate 33 g

3/16/2010 02:13:01 PM Report Abuse
cdprince1207 wrote:

Somehow I don't think I could create that at work.

3/16/2010 11:35:05 AM Report Abuse
jslaidlaw1 wrote:

I thought these were "on the go" lunches. this one isn't

2/15/2010 08:37:26 PM Report Abuse

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