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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

July 8, 2014

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plate_Small_question_mark.pngWant to cut more fat? Instead of using store bought vegan mayonnaise, which is oil-based and high in fat, try homemade Tofu Mayo!

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Eggless Salad Sandwich

eggless_salad_sandwich


Summertime meals often have three requirements: quick, easy, and oven/stove-free. This egg salad sandwich is reminiscent of egg salads past, minus the cholesterol and fat.

If you don’t have tofu on hand for this recipe, try it with chickpeas instead! Mashing chickpeas with a fork or potato masher gives them a great texture for a sandwich

Makes 6 sandwiches (6 servings)

Ingredients

1 pound firm low-fat silken tofu
6 lettuce leaves
12 slices whole-grain bread
1/4 teaspoon garlic powder
1/4 teaspoon turmeric
1/4 teaspoon ground cumin
1 teaspoon salt
2 teaspoons mustard
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Fat Free Nayonaise)
2 tablespoons pickle relish
1 green onion, finely chopped
6 tomato slices

Directions

Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato.

Stored in a covered container in the refrigerator, leftover Eggless Salad will keep for up to 3 days.

Per serving (1 sandwich): 175 calories; 3 g fat; 0.6 g saturated fat; 15.6% calories from fat; 0 mg cholesterol; 9.1 g protein; 30.5 g carbohydrates; 8.9 g sugar; 4.4 g fiber; 827 mg sodium; 67 mg calcium; 2.6 mg iron; 3.5 mg vitamin C; 127 mcg beta-carotene; 0.4 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org