5 Minute High Protein Healthy Sandwich
An epic Asian-inspired sandwich with fried teriyaki tofu, a Chinese spiced nut butter, pak choi, and pickled cabbage. This is easy to make, super flavourful, and makes a wonderful 5-minute healthy, high-protein lunch, dinner, or even savoury breakfast!
Takes
Serves
Ingredients
Main Ingredients:
- 200 g block tofu
- 1 tbsp oil
- 1 large head bok choy
- 200 g sauerkraut
- 1 ripe avocado
- 1 carrot (ribboned)
- 4 slices bread
- Pickled carrot ribbons or pickled onion
Marinade:
- 2 tbsp tamari
- 1 tsp garlic powder
- Pinch of chilli flakes or powder
- 1 tbsp maple syrup
- 1 tsp rice vinegar
- 2 tsp sesame seeds
Chinese Infused Nut Butter:
- 3 tbsp almond or peanut butter
- 1 tbsp tamari
- 1 tbsp maple syrup
- 1 tbsp Chinese five-spice
- 1 tbsp water
Instructions
- Heat the Pan:Heat a large non-stick pan over high heat.
- Prepare the Marinade:In a small bowl, whisk together all the marinade ingredients: tamari, garlic powder, chilli flakes, maple syrup, rice vinegar, and sesame seeds.
- Slice the Tofu and Bok Choy:Slice the tofu into two pieces, each 1 cm thick. Cut the base off the bok choy and separate the leaves. Destone and slice the avocado.
- Cook the Tofu and Bok Choy:Add 1 tbsp of oil to the pan. Place the tofu in the pan and cook on both sides for 1–2 minutes until it starts to brown. Reduce the heat to medium, add half the marinade, and stir to coat the tofu. Then, add the bok choy, nestling it around the tofu, and cook for a few minutes until the greens wilt slightly.
- Make the Chinese Infused Nut Butter:In a bowl, mix the almond or peanut butter, tamari, maple syrup, Chinese five-spice, and water until smooth. Taste and adjust the seasoning to your preference.
- Assemble the Sandwich:Spread a generous amount of the spiced almond butter on each slice of bread.Layer the slices of avocado, sauerkraut, tofu, wilted bok choy, and pickled carrot ribbons or pickled onions. Assemble the sandwiches and cut in half.Serve and enjoy!
Notes
Tip: To beat the bloat, as referenced in our Gut Health Course - omit the pickled onion.