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Cajun tofu burger

1
Lunch & Light Meals
Servings
1
Prep   10 min
Cook   10 min
  • Tofu, extra firm, 1½ x 1-inch thick slice(s)
  • Mushrooms, 2 oz(s), thickly sliced
  • Olive oil spray, 2 x two-second spray(s)
  • Cajun seasoning, 1 tsp(s)
  • Whole-wheat bun, 1 roll(s)
  • Light mayo, 1 tsp(s)
  • Iceberg lettuce, 2 leaf(s), medium
  • Carrot, shredded, 4 tbsp(s)
  • Beets, cooked, 1 small beet(s), sliced

Method

Press the tofu between 2 pieces of paper towel to remove excess moisture. Place the tofu on a plate with the mushrooms. Spray with oil and sprinkle over Cajun spice. Turn to coat tofu and mushrooms.

Heat a small nonstick skillet over medium-high heat. Add the tofu and mushrooms. Cook tofu for 3 minutes on each side, until warmed through and starting to turn a golden brown. Cook mushrooms for 2 minutes, until golden. Remove from heat.

Spread mayo on the bottom half of the bun. Top with lettuce, tofu, mushrooms, carrot and beet. Add top half of bun and serve.

TIP: This can be enjoyed warm, or alternately, allow the tofu to cool, construct the burger and pack it into a lunch box for work.

Nutrition facts per serving
Makes 1 serving

Food Groups

V
Vegetables
1.9
F
Fruits
0
C
Carbohydrates
2.2
PD
Protein/Dairy
1
Ft
Fats
0.9
S
Sweets
0

Nutrition Facts

Calories349
Total Fat14 g
- Saturated Fat2.4 g
Cholesterol0.8 mg
Sodium560 mg
Total Carbohydrate37.9 g
- Dietary Fiber7.2 g
- Total Sugars11.4 g
-- Added Sugars0 g
Protein22.8 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.

Join Now