(Almost) No Fat: Best-Ever Tofu Burgers

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* Exported from MasterCook *

 

Best-Ever Tofu Burgers

 

Recipe By : The (Almost) No Fat Cookbook, by Grogan, page 124

Serving Size : 6 Preparation Time :0:00

Categories : *No Fat Cookbook Sandwiches

Soyfoods

 

Amount Measure Ingredient -- Preparation Method

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

2 pounds reduced-fat firm regular tofu -- or medium-firm

***MARINADE***

1 1/2 cups water

2 tablespoons soy sauce or mushroom soy sauce

2 tablespoons ketchup

2 teaspoons Marmite or other yeast extract

OR 1 Tbsp. dark miso

2 teaspoons Kitchen Bouquet -- (opt)

1/4 teaspoon garlic granules

1/4 teaspoon oregano

1/4 teaspoon basil

1 tablespoon onion -- chopped,

OR 1/2 Tbsp. dried onion flakes

OR 1/4 tsp. onion powder

 

Makes 6 large burgers

 

I've tried many Vegetarian " burgers, " and while many taste fine, I miss the

chewy texture and juiciness associated with a truly good burger. Slices of

frozen tofu provide the chewy-ness; this dark marinade lends a " meaty "

flavor and moist juices. Serve these on fat-free rolls, with Tofu

Mayonnaise, good mustard, ketchup, steam-fried onions and mushrooms,

relish, lettuce, pickles, . ..mm-m-m-m.

 

Freeze tofu for at least 48 hours. Thaw. Slice each pound block into 3

thick slices. Place the slices on a cookie sheet covered with a couple of

folded, clean tea towels. Cover with more tea towels and another cookie

sheet. Weigh down with something heavy for about 15-30 minutes. Now the

tofu slices are ready for marinating.

 

Mix together marinade ingredients. Pour over the tofu slices in a shallow

baking pan in one layer. Cover and let marinate for several hours.

 

Just before serving, pan-fry on a lightly-greased heavy skillet until

browned on both sides. Serve on buns with all the trimmings.

 

Per burger: Calories: 142, Protein 16 gm., Carbohydrates: 10 gm., Fat: 4 gm.

 

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