Healthy Recipes

Tempeh Barbecue Sandwiches

Tempeh is a fermented soy product that originated in Indonesia. An excellent source of soy protein, it's found in the refrigerated cases of most natural-food stores. You can use soy tempeh or tempeh that has been combined with grains for these delectable sandwiches.

Tempeh Barbecue Sandwiches
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Ingredients: 

Coleslaw
4 cups green cabbage, finely grated
2 medium-sized carrots, finely grated
2 tablespoons minced red onion
½ cup light mayonnaise
½ cup nonfat plain yogurt
2 tablespoons white vinegar
1 tablespoon sugar
Salt and freshly ground black pepper

Sandwiches
½ cup ketchup
1 tablespoon cider or red wine vinegar
1 tablespoon sugar
1 tablespoon chili powder
2 teaspoons soy sauce
1 tablespoon minced red onion
8 ounces soy or mixed-grain tempeh
4 whole wheat Kaiser rolls, split open

Directions: 

  1. Prepare the coleslaw: Combine cabbage, carrots, onion, mayonnaise, yogurt, vinegar, and sugar in a large mixing bowl. Mix well. Season to taste with salt and pepper and toss again. Let stand at room temperature for at least 30 minutes or refrigerate for up to 4 hours.

  2. Prepare a medium fire in the grill with a well-oiled vegetable-grilling rack in place.

  3. To make barbecue sauce, stir together ketchup, vinegar, sugar, chili powder, soy sauce, and onion in a shallow bowl or baking dish. Taste and adjust the seasonings.

  4. Cut tempeh in half horizontally to make two thin cakes. Slice cakes into 8 pieces about 1-inch wide, for a total of 16 pieces. Add tempeh strips to barbecue sauce and turn to coat with sauce.

  5. Grill tempeh until heated through and crusty, 4 to 6 minutes per side. Lightly toast rolls on the grill, about 2 minutes per side.

  6. Brush the inside of the rolls with remaining barbecue sauce. Place about 4 tempeh slices on each roll, and top with a generous dollop of coleslaw. Serve at once, with plenty of napkins, passing extra coleslaw on the side.

Nutritional facts: 

Per serving: 333 calories, 9 g fat (1.5 g saturated), 49 g carbohydrates, 19 g protein, 9 g fiber, 1,028 mg sodium (44% Daily Value).

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