Barbecued Tofu-Potato Burgers
Give the cookout favorite a nutrition boost with soy-packed patties high in the phytochemicals that help prevent cancer and heart disease. The grated potato adds potassium and B vitamins to this meal.
- 1 pound soft tofu
- 1/2 cup Italian-style dry bread crumbs
- 1/2 cup peeled Idaho potato, finely-grated
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 cup canned tomato sauce
- 1/4 cup unsulfured molasses
- 2 tablespoons unsulfured molasses
- 2 tablespoons red wine vinegar
- 1 teaspoon chili powder
- 4 whole-wheat hamburger buns, split
- Cooking spray
- In a large bowl, combine tofu, bread crumbs, potato, onion and garlic powders, and salt. Mix well to combine. Shape the mixture into 4 patties and set aside.
- In a small bowl, combine tomato sauce, molasses, honey, vinegar, and chili powder. Whisk until blended. Brush the mixture over both sides of the patties. Transfer the patties to a baking sheet coated with cooking spray, and refrigerate 20 minutes. Meanwhile, preheat oven to 400 degrees F.
- Bake tofu burgers for 25 minutes, until browned on the outside and cooked through. Meanwhile, transfer remaining barbecue sauce to a small saucepan. Set over medium-high heat. Bring the sauce to a boil, reduce heat and simmer 10 minutes, until the mixture thickens and reduces to approximately 1/4 cup.
- Arrange tofu burgers on the buns, and spoon barbecue sauce over top.
- Nutritional information does not include whole-wheat hamburger buns.
Per serving: 245 kcal cal., 5 g fat (1 g sat. fat), 741 mg sodium, 2 g fiber, 24 g sugar, 10 g pro., 205 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet