Grilled Tofu Sandwich

Ingredients

• 120 g firm tofu, pressed and sliced into 4 thin cutlets
• 2 tbsp breadcrumbs
• Cooking spray
• 2 thin slices sourdough bread (about 60 kcal per slice)
• 1 tsp mustard or light mayo
• 20 g light mozzarella, or 1 slice reduced-fat protein cheese
• Handful of spinach leaves
• Optional: chilli flakes or hot sauce

Method

1. 1Press tofu cutlets into breadcrumbs on a flat surface to coat.
2. 2Spray lightly with cooking spray. Air fry or bake at 200 °C for 12–15 min, turning halfway, until golden and crisp.
3. 3Spread mustard or light mayo thinly on one slice of bread.
4. 4Layer spinach, the crispy tofu and cheese on top. Add chilli flakes or hot sauce if using.
5. 5Top with the second bread slice and grill in a dry pan or sandwich press 2–3 min per side, until the cheese melts and the bread is golden on both sides.
6. 6Slice and serve immediately.
7. 7Tip: for fewer calories, leave out the cheese or use half the amount. A reduced-fat protein cheese slice instead of mozzarella adds protein and cuts calories further.