lowfat teriyaki tofu burger -x-

[Guest guest]

from donna deanne

xc: veg, elf

 

 

* Exported from MasterCook *

 

Teriyaki Tofu Burgers

 

Recipe By :Donna Deane: Low-Fat Cooking

Serving Size : 4 Preparation Time :0:00

Categories : Tofu

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/4 cup light soy sauce

1/3 cup frozen pineapple concentrate -- thawed

2 tablespoons ketchup

1 tablespoon light brown sugar -- packed

2 green onions -- chopped

1 teaspoon minced ginger root

1 clove garlic -- minced

1 teaspoon lemon juice

1/4 teaspoon sesame oil

1 tablespoon toasted sesame seeds

4 slices fresh pineapple

12 1/3 ounces extra-firm low-fat tofu

Salt

4 Kaiser rolls -- split and toasted

2 cups alfalfa sprouts -- see caution

4 tomato slices

Iceberg lettuce

 

Cut tofu into quarters lengthwise then in half crosswise.

Whisk together soy sauce, pineapple concentrate, ketchup, sugar, onions, ginger,

garlic, lemon juice, sesame oil and sesame seeds.

Grill pineapple slices over medium heat, brushing often with sauce, until

pineapple is brown and tender, 2 to 3 minutes each side.

Gently set tofu slices on grill and brush with sauce. Carefully turn several

times so tofu browns evenly, brushing with sauce. Grill 2 to 3 minutes per side.

Lightly season with salt.

To serve, place 2 grilled tofu slices on each toasted bun, top with grilled

pineapple slice, sprouts, tomato slice and lettuce.

Calories: 305; 1,025 mg sodium; 4 grams fat; 0.82 gram fiber.

CAUTION: **1999: The U.S. Food and Drug Administration has found raw sprouts to

be carriers of food-borne illness and recommends those at high-risk for

developing illness, such as children and the elderly, avoid them.

 

Source:

" LA Times, 11-aug-99 "

Start to Finish Time:

" 0:15 "

 

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Per serving: 449 Calories (kcal); 7g Total Fat; (12% calories from fat); 13g

Protein; 93g Carbohydrate; trace Cholesterol; 936mg Sodium

Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 4 1/2 Fruit; 1/2

Fat; 1/2 Other Carbohydrates

 

NOTES : For something different from the backyard grill, try tofu. This

high-protein, low-fat sandwich is flavored with an easy-to-make teriyaki sauce.

Shop for extra-firm tofu; it holds its shape whether set on the grill or layered

with lettuce and tomato on a burger bun. This is one burger that won't leave you

feeling stuffed. And with its tangy sauce, it may win over a few more

adventuresome burger eaters.

Nutr. Assoc. : 0 4497 0 0 0 0 0 0 0 0 0 26519 0 27255 0 0 0

 

 

 

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