Big Bagel Sandwich

Ingredients

• 1/4th block of extra firm tofu, excess water removed and crumbled
• 1/2 -- 1 tablespoon extra virgin olive oil
• salt & pepper to taste
• 1/2 avocado
• two slices of tomato, I prefer roma
• chopped veggies of choice -- I use the following:
• 1/2 green pepper
• approx. 1/4 cup vidalia onion
• 3 button mushrooms
• 1 small can of black olives
• soya cheese, optional

Directions

1. Saute the crumbled tofu in half of the olive oil with salt and pepper until browned. Meanwhile, toast the bagel. Spread each toasted bagel half withe the avocado. Place tomato slices on each bagel half. When tofu is brown, add chopped peppers, onion and mushrooms. This is when you may need to add more olive oil. However, remember, mushrooms are mostly water and will add to the saute juices in the pan. When peppers are tender, onions are glossy and mushrooms are sauted; heap tofu/veggie mixture on to bagel halves. Top with black olives. If you are using soya cheese, place a slice on each half and broil until the cheese has melted. Serve at once.

Nutrition, whole recipe (rough)

Counts 11 of 12 ingredients. The other 1 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 11 portions

Ingredient	Portion assumed	kcal
Avocado	1 medium (150g)	240
Olive Oil	1 tbsp (14g)	119
Cheese	1 oz (28g) cheddar	113
Tofu	100g firm	76
Onion	1 medium (110g)	44
Bell Pepper	1 medium (119g)	31
Tomato	1 medium (123g)	22
Mushroom	1/2 cup sliced (35g)	15
Black Pepper	1 tsp ground (2.3g)	6
Olive	1 large (4g)	4
Salt	1 tsp (6g)	0
Water	not in our table	0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.