Low Calorie and Inexpensive Tofu Burgers. Tofu is a low-fat source of protein that's good for you. Here's what you need to know about the different types of tofu and how to prepare it. Be sure to calculate the calories in tofu marinade, sauce, or topping when calculating your complete tofu calories.

It is gluten-free and low in calories. It may lower "bad" cholesterol and is an excellent source of iron, calcium, and protein. Tofu contains plant compounds that may protect against cancer and other illnesses. You can cook Low Calorie and Inexpensive Tofu Burgers using 8 ingredients and 8 steps. Here is how you achieve that.

Ingredients of Low Calorie and Inexpensive Tofu Burgers

Prepare 1 block of Tofu.
Prepare 300 grams of Ground meat.
Prepare 1/2 of Onion.
Prepare 1 of Egg.
Prepare 1 of Salt and pepper.
It's 1 of Nutmeg.
It's 2 tbsp of ☆ Tomato ketchup.
You need 3 tbsp of ☆ Japanese-style Worcestershire Sauce.

However, overconsumption can present some risks. Your daily values may be higher or lower depending on your calorie needs. Marinated tofu is battered and fried to a golden crisp to make these mouth-watering "chicken" style fried tofu sandwiches. Second, I froze the tofu first.

Low Calorie and Inexpensive Tofu Burgers step by step

Place the tofu on a large plate. Press the tofu gently and put another plate on top. Cook in the microwave..
After cooking in the microwave this much water comes out from the tofu..
Drain away the water completely. ( Press the plate on top and tilt the plate under the tofu to squeeze out the water)..
Chop the onion. Put the onion, ground meat, egg, drained tofu, salt, pepper and nutmeg in a bowl. Mix well by hand..
Shape the mixture into round patties in your desired size. Gently flatten the patties and make a small dent in the centre. Place the patties in a frying pan over a high heat ( if you have IH cook at level 5). Pan-fry until the bottom side is golden brown, then turn over. In this photo I made regular sized burgers for myself and mini burgers for a bento lunch as well as for my child..
Reduce the heat to medium and cover the pan with a lid. Fry for about 10 minutes to cook through. (We have an IH range so I cooked them at level 3.).
I use the cooking juice after frying to make the sauce. Add ketchup and Japanese-style Worcestershire sauce to the frying pan. Simmer and stir over a medium heat. When it starts to bubble turn off the heat..
Place the burgers on serving dishes and pour over the sauce to serve..

Freezing tofu changes the texture, making it spongy so it has a nice bite. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Soy products are also one of my staples. Veggie burgers, tempeh, tofu, etc are all good sources of low-calorie protein. One benefit of low-calorie This recipe has a ton of protein thanks to the fact that it's made almost entirely with tofu.