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Asian Tofu Burger with Salad, Milk and Fruit



  • 4 ounce firm tofu
  • 1/4 med fresh tomato
  • 1 garlic
  • 1/2 cup fresh spinach
  • 1/2 med carrot
  • 2 tablespoon honey
  • 1/3 tablespoon walnuts
  • 2 1/2 tablespoon walnuts
  • 2 1/2 tablespoon low sodium breadcrumbs
  • 1 whole wheat
  • 2 teaspoon mustard
  • 1/2 small onion

Nutrition Information

  • calories 543
  • protein 27 g
  • carbohydrate 73 g
  • fat 18 g
  • satfat 2 g
  • sodium 777 mg
  • fiber 12 g
  • sugars 24 g
  • cholesterol 2 mg

How to Make It

  1. Chop walnuts and set aside. Rinse spinach well, spin dry or pat dry and chop, set aside. Rinse and chop tomato, and onion; mince garlic and shred carrot, set aside. In small bowl, combine soy sauce and honey and garlic. Heat a nonstick skillet sprayed with cooking spray on medium heat and cook onion, tomato, spinach and carrot, covered, until vegetables are tender, about 5 minutes. Drain and crumble tofu into vegetables; add soy sauce mixture and stir until combined. Remove cover and continue cooking until liquid is absorbed, stirring occasionally. Remove from heat, cool slightly, and process mixture in food processor, using pulse technique, just until coarse. Transfer to a medium size bowl, stir in chopped walnuts and 1/3 of breadcrumbs. Shape mixture into one or two "burger(s)" and coat with remaining breadcrumbs. Spray skillet again with spray, heat over medium heat and cook "burger(s)" until browned, about 5 minutes on each side. Serve in bun with mustard or ketchup if desired.