Vegetarian “Bahn Mi” Wrap

This delicious and nutritious wrap sandwich will make you fall back in love with lunch

December 10, 2012
Vegetarian “Bahn Mi” Wrap

















Our vegetarian riff on the popular Vietnamese sandwich substitutes cool, crunchy romaine lettuce to offset the heat from the jalapeños and chili sauce and swaps meat for baked tofu. (See How to Bake Tofu, below.) Combine this lower-calorie wrap with a milk-based smoothie with added whey protein powder to help your muscles more fully recover after strength training. A combo of whey, casein, and soy proteins extends the time after a workout when your muscles are primed for growth.

Ingredients (Makes 1 serving):
2 large romaine leaves, trimmed and washed
2 tbsp light mayonnaise
4 tsp sweet red chili sauce
4 slices seasoned, sliced baked tofu
1 large carrot, peeled and cut into thin
matchsticks
1/2 english cucumber, thinly sliced lengthwise
1 jalapeño pepper, thinly sliced
4 to 6 cilantro sprigs, roughly chopped

Directions:
Spread lettuce leaves with equal amounts of mayonnaise and chili sauce. Layer equal amounts of the tofu, carrots, cucumber, jalapeños, and cilantro on the wider ends of the lettuce leaves. Roll, cut, and serve.

How to Bake Tofu: Drain one block (14 oz) of extra-firm tofu. Slice crosswise into eight pieces. Place in a single layer in a baking dish. Marinate for at least one hour in a mix of 1/4 cup soy sauce and 1 tbsp finely grated fresh ginger. Brush a baking sheet with vegetable oil. Remove tofu from marinade and set on prepared baking sheet. Bake for 15–20 minutes or until golden and crisp.

Nutrition Facts (Per serving): 266 calories, 18g protein, 24g carbohydrates, 4g fiber, 12g fat, 1g saturated fat, 8mg cholesterol, 340mg sodium