Nutrition
1 serving contains (Percentage of daily recommendation)
| Calories | 294 kcal | (15%) | |
| Protein | 14 g | (28%) | |
| Fat | 6 g | (8%) | |
| Carbohydrates | 46 g | (18%) | |
| Added Sugar | 0 g | (0%) | |
| Roughage | 1 g | (3%) |
Recipe Development: EAT SMARTER
Ingredients
For pieces
| light olive oil spray | |
| 3 ½ ounces | button Mushrooms roughly chopped |
| 1 clove | garlic crushed |
| 7 ounces | firm Tofu |
| 1 | scallions chopped |
| 1 | carrots finely grated |
| 1 cup | fresh breadcrumbs |
| ½ tablespoons | light soy sauce |
| salt | |
| freshly ground Black pepper | |
| All purpose flour (for coating) |
To serve
| 4 | seeded Bread roll toasted |
| green Salad Greens | |
| sliced tomatoes | |
| Onion slice | |
| Thyme sprig | |
| low-fat Mayonnaise |
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Directions
1 Spray a frying pan with oil and cook the mushrooms and garlic for a few minutes, until softened.
2 Put into a food processor or blender with the remaining ingredients, except the salt, pepper and flour and blend until smooth.
3 Season to taste with salt and pepper and shape into 4 burgers. Dust lightly with flour on both sides.
4 Spray a frying pan with oil and cook the burgers for 2-3 minutes on each side until golden.
5 Put the salad leaves and tomatoes on the toasted rolls and put the burgers on top. Add a spoonful of mayonnaise, thyme and onions on top of the burgers.
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