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Recipe of the Week

May 10, 2016

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Consuming three or more eggs per week increases an American's risk for type 2 diabetes, according to a meta-analysis published in the American Journal of Clinical Nutrition.

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Kim Ramirez

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Missing Egg Sandwich

Missing Egg Sandwich

These sandwiches have the flavor and appearance of egg salad, without the saturated fat and cholesterol.

Makes 6 sandwiches

Ingredients

1 pound low-fat, firm 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 Nayonaise Light)
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 Physicians Committee recipes to suit your individual dietary needs.

 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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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

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