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great Soy Burger under 130 calories
Great Low Calorie Soyburger
Date: 4/9/2006 7:37:28 AM ( 18 y ) ... viewed 2193 times SOY PROTEIN-TOFU BURGERS
Yield: 6 burgers
3/4 cup boiling water
2 tablespoons soy sauce
1 cup textured soy protein granules
1/4 cup chopped onions
1/4 cup chopped green pepper
1 clove garlic, minced
1/2 cup whole wheat fiour
1/2 pound firm tofu, mashed
1/4 cup ketchup
1 tablespoon Dijon mustard
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper
1. Mix together the boiling water and soy sauce, and pour over the textured soy protein granules. Cover and let stand for about 10 minutes.
2. Mix the onions, green pepper, and garlic together in a microwave safe bowl. Cover and microwave on high for 1 minute.
3. Mix all the ingredients together, and form into burgers.
4. Fry on a nonstick surface in a small amount of olive oil until browned and crispy. Let the burgers cook a few minutes before serving to firm up.
Serve on toasted buns with all the fixings.
Per burger: Calories 127, Total Protein 11 g, Soy Protein 10 g, Fat 2 g, Carbohydrates 15 g, Fiber 3 g, Calcium 80 mg, Sodium 516 mg
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