Missing Egg Sandwich

Makes 6 sandwiches

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

1/2 pound firm low-fat silken tofu (about 1 cup)
1 green onion, finely chopped, including green top
2 tablespoons pickle relish
2 tablespoons Tofu Mayo (see recipe) or other dairy- and egg-free mayonnaise substitute
2 teaspoons stone-ground mustard
2 teaspoons reduced-sodium soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices


Mash tofu, leaving some chunks. Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well. Spread on whole-grain bread and garnish with lettuce and tomato slices.

Per sandwich: 172 calories; 3 g fat; 0.6 g saturated fat; 15.6% calories from fat; 0 mg cholesterol; 8.7 g protein; 30.3 g carbohydrate; 8.7 g sugar; 4.4 g fiber; 486 mg sodium; 64 mg calcium; 2.5 mg iron; 3.5 mg vitamin C; 150 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.