Compromise Tofu Burger Recipe
Category: Abs Diet recipes, Atkins diet recipes, Diet Recipes, Low Carb Diet Recipes, Protein diet recipes
(5 votes, average: 5 out of 5)
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I call this the compromise burger because it is not completely meatless, but not a greasy patty of beef, either. Equal portions of tofu and lean ground beef are used to create satisfying volume for half the caloric cost. I recommend eating this burger without the traditional bun–it’s very soft and fluffy, prone to fall apart easily, but is also chock full of flavor on its own. Great for when you want the satisfaction of a hamburger without giving in to your diet! It does require some Asian ingredients, but they can all be obtained at Wegmans (in the Asian aisle).
Servings: 4-5 patties
Ingredients:
300 grams lean ground beef
1 pack (about 300 grams) of soft tofu (you know, those big tubs of tofu you see?)
200 mL of Panko (bread crumbs, usually available in the Asian section)
1/2 a medium sized onion, finely chopped
1 egg
1/2 a bouillon cube (preferable vegetable, but any is fine)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg
Directions:
1. Place the tofu in a large mixing bowl and begin mashing it up with a whisk. Continue until it's as close to a paste as you can get it.
2. Add the panko (bread crumbs) to the tofu and mix it up. Let the panko soak up the tofu's moisture. To give the panko time, start crushing the bouillon cube to a powdery state.
3. Add the ground beef, egg, salt, pepper, nutmeg, and bouillon powder to the tofu mix, and begin mixing it with your hand until well blended.
4. Finally, throw the onions in and mix it around lightly.
5. Split the mixture into about 4 or 5 patties. Rather than creating the traditional flat-squashed burger, make them more round and voluminous, so they don't break apart as easily.
6. Spread a small amount of your favorite oil (salad, olive) in a frypan and cook the burgers on high until both sides have a nice brown color. Don't worry about cooking them all the way through yet.
7. Once both sides are browned, add enough water to cover the bottom of the frypan (about 100mL for my pan), cover the pan and turn the heat down to medium.
8. After letting it steam for a couple minutes, take the cover off and check by breaking a small piece off of one of the hamburgers. If the whitish-pinkish color is consistent all the way through, then it is done. If not, then steam it longer.
9. Turn the heat back on high one last time and evaporate most of the water. You can put the hamburgers on a plate now~!
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Tags: healthy, high protein, low fat, Main Dish
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Aisha
What a great idea! Those beef calories are harsh on a diet and this is a great alternative.