Tofu Burger

The nutritional content for 5 servings

Energy             : 260 calories

Fat                   : 12.86 g

Cholesterol      : 58.2 Mg

Sodium            : 356.4 Mg

·         Materials:

300 g tofu, steamed, puree

1 egg Chicken

50 g chopped Shrimp peeled

2 tbsp chopped onions

1 tbsp chopped garlic

¹/₂ tsp thyme

¹/₂ tsp ground fine pepper

1 tbsp sweet soy sauce

5 tbsp breadcrumbs

2 tbsp margarine polyunsaturated

·         Puree Potato Ingredients:

500 g potatoes, steamed puree

1 tbsp margarine polyunsaturated

5 tbsp water broth

¹/₂ pieces of instant block broth

Little Nutmeg

·         Bechamel Sauce Ingredients:

10 g margarine polyunsaturated

10 g wheat flour

100 ml nonfat milk

10 g low-fat grated cheese

·         Complementary:

Frozen vegetables (carrots and beans)

·         How to make:

1.   Mix tofu with shrimp, stir, put all herbs, give the breadcrumbs and eggs, stir. Then divide into 5 parts and formed round flat, set aside.

2.   Heat a nonstick flat frying pan, give margarine and cook tofu burgers while sometimes reversed. Once cooked and wared brownish, lift.

3.   Create the bechamel sauce:

Melt margarine, put wheat flour, stir. Pour milk while constantly stirring, input grated cheese, after thick, lift.

4.   Create Potato Pure:

Puree the potato while it's hot, mix with margarine and broth, stir, give it an instant broth and nutmeg, stir well, set aside.

5.   Serve tofu burger with mashed potatoes, vegetables, and bechamel sauce.

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