Versatile Vegetarian - Tofu Burgers

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* Exported from MasterCook *

 

Tofu Burgers

 

Recipe By :Versatile Vegetarian - Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

1 onion -- grated

1/4 pound firm reduced-fat tofu -- grated

1/2 medium zucchini -- grated

2 garlic cloves -- minced

1/4 cup tomato sauce

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup + 2 tablespoons plain dried bread crumbs

2 tablespoons sunflower seeds

4 whole wheat hamburger buns

 

Preheat the oven to 400F. Spray a baking sheet with nonstick cooking spray. In

a large nonstick skillet, heat the oil. Add the onion; cook, stirring as

needed, until softened, 2-3 minutes. Add the tofu, zucchini, and garlic; cook,

stirring as needed, until the zucchini is softened, 4-5 minutes. Stir in the

tomato sauce, salt, and pepper; cook, stirring, until thickened, 3-4 minutes.

Stir in the bread crumbs and sunflower seeds. Cool to room temperature.

Form the mixture into 4 burgers; place on the baking sheet. Bake until browned

and firm, 10-12 minutes on each side. Serve on the buns.

 

 

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Per serving: 237 Calories (kcal); 8g Total Fat; (28% calories from fat); 9g

Protein; 35g Carbohydrate; 0mg Cholesterol; 661mg Sodium

Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0