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Barbeque Tofu Burger

Barbeque Tofu Burger

If you are a big fan of burgers, it may be difficult for you to actually achieve the healthy lifestyle you may be aiming for. Normal burgers are high in bad cholesterol and calories which if not physically active, would end up gaining weight or putting yourself at risk to different diseases. it is actually acquired not only from the patty but ingredients such as mayo or dressings, buns, oil used in frying and other add-ons you may think of can actually contribute to increase in unwanted calories. One good thing though, is you can also try an alternative to make your burger. Tofu is a product from soy beans which is also high in protein and other nutrients and are less in calories and fats. Tofu can be made into patties and with just the right seasoning, you can start enjoying your burger in a healthier way. It can actually replace 1 1/2 starch, 1/2 carbohydrate (other), 1 medium-fat meat, 1/2 fat from the normal burger making it healthier.

Ingredients:

  • 1/4 cup thinly sliced onion
  • 1 14-ounce package extra-firm or firm water-packed tofu, drained
  • 1/8 teaspoon salt
  • 1 tablespoon canola oil
  • 1/2 cup prepared barbecue sauce
  • 1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage
  • 2 tablespoons low-fat mayonnaise
  • 2 teaspoons red-wine vinegar
  • 1/4 teaspoon garlic powder
  • Freshly ground pepper to taste
  • 4 whole-wheat hamburger buns, toasted
  • 4 dill pickle sandwich slices

Preparation: 

  1. Place onion in a small bowl, cover with cold water and set aside. Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, each about 1/2 inch thick, and pat dry. Sprinkle with salt.
  2. Heat oil in a large nonstick skillet over medium heat. Add the tofu slabs (depending on the size of your pan, the tofu may slope up the sides a little). Cook until browned on both sides, about 4 minutes per side. Reduce heat to low. Add barbecue sauce and carefully turn the tofu to coat with the sauce. Cover and cook for 3 minutes more. You can try using healthy oils such as olive oil in frying your patties to avoid gaining unwanted cholesterol.
  3. Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion. If you are actually busy and can’t find the time to cut your vegetables, there are vegetables already shredded in the market. It’s just place on the veggies section together with other cut vegetables.
  4. To assemble sandwiches, place about 1/3 cup of the coleslaw (or cabbage) mixture on each bun and top with a tofu slab, a pickle slice and a few onion slices. Spread any sauce remaining in the pan on the top buns. You can opt to use whole wheat buns if you really are aiming for healthy burger.

It is so fun and easy to do. You’ll find it good for the whole family. The recipe can give you around 4 servings. Per serving contains 259 calories; 10 grams fat ( 1 grams saturated , 4 g monounsaturated ); 0 milligrams cholesterol; 32 grams carbohydrates; 7 gadded sugars; 12 g protein; 5 g fiber; 724 mg sodium; 334 mg potassium. In addition to that, tofu burger can give you the following nutrients; Calcium (26% daily value), Magnesium (20% daily value), Vitamin C (17% daily value), Iron (16% daily value). Be healthy and enjoy your healthy burger!

 

 

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