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Sweet Chili Tofu Sandwiches with Arugula & Chili-Garlic Spread

By Robin Plotkin, RD LD and Kylie Held


Chili-Honey Glazed Tofu is baked and served on whole grain bread with arugula, tomatoes and a Greek yogurt-based, chili-garlic spread to make a healthy and wholesome sandwich.  The tofu and Greek yogurt provide a source of lean protein while the arugula and tomatoes create a nutrient-rich sandwich. Enjoy this delicious sandwich on a hot summer day while sitting poolside with your lunch guests.



1, 14 ounce block extra firm tofu
1 tablespoon honey
2 tablespoons olive oil
1 ½ teaspoons   ancho chili powder
1 teaspoon paprika
Greek Yogurt Spread  
6 tablespoons Greek yogurt, plain
½ teaspoon  ancho chili powder
½ teaspoon garlic powder
2 teaspoons lemon juice


2 whole roma tomatoes
1 cup, packed          arugula
8 slices whole grain bread


Method of Preparation

  1. Slice tofu into 5 slabs. Wrap slabs in several paper towels and place them between two heavy books/pans. Allow the excess moisture to press out of the tofu for 15 minutes.
  2. Combine honey, olive oil, chili powder, and paprika in a microwaveable bowl.  Microwave for 15 seconds to thin. 
  3. Pour thinned honey mixture into a shallow bowl and lightly coat each tofu piece in the honey mixture. 
  4. Place tofu pieces onto a foil-lined baking sheet.
  5. Bake for 30 minutes, flipping once after 15 minutes.
  6. Meanwhile, in a small bowl combine Greek yogurt, ancho chili powder, garlic powder and lemon juice. Cover and place in the fridge to thicken until tofu is done.
  7. Slice each tomato into 4 slices.
  8. Toast bread and divide chili-garlic spread between 4 slices. 
  9. Assemble sandwich by layering each with 2-½ tofu slices, 2 tomato slices and ¼ cup arugula. Top with remaining slices of bread.
  10. Slice and serve.


Yield and Servings

Yield: 4 servings
Serving Size: 1 sandwich


Nutritional Analysis

Calories 353, Protein 22 g, Carbohydrates 35 g, Total fat 15 g, Cholesterol 0.0 mg, Sodium 265 mg, Sugars 11 g, Fiber 6.5 g