Stacked up high and filled with smooth avocado, juicy tomato, and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite. Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.
Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, 4 minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.
Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato. Top with remaining bread, gently press down, slice in half, and serve.
Makes 1 serving
Prep Time: 15 minutes (includes marinating)
Cook Time: 10 minutes
Nutrition at a Glance
Per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium
Who would believe you can get such a delectable cookie out of such a simple process and with so few ingredients? (That's right, there's no flour!) The not- too-sweet, deep nutty flavor -- topped with a touch of fruit -- is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving!
¾ cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
¼ cup sugar-free jam, any flavor
Heat oven to 350ºF. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with ½ teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.
Makes 12 (2-piece) servings
Prep Time: 15 minutes
Cook Time: 14 minutes
Nutrition at a Glance
Per serving: 140 calories, 11 g fat, 2.5 g saturated fat, 6 g protein, 7 g carbohydrate, 1 g dietary fiber, 210 mg sodium
Where to Buy
If you are interested in purchasing The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, you can buy it online right now for over 30% off the list price by clicking here. The publisher's list price for the cookbook is $27.95.