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Cajun tofu burger
1
| Prep | 10 min | |
| Cook | 10 min |
- Tofu, extra firm, 1½ x 1-inch thick slice(s)
- Mushrooms, raw, 2 oz(s), thickly sliced
- Olive oil spray, 2 x two-second spray(s)
- Cajun seasoning, 1 tsp(s)
- Light mayo, 1 tsp(s)
- Whole-wheat bun, 1 roll(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 seasoning. 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 beets. 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
|
1.9 |
|
F
|
0 |
|
C
|
2.2 |
|
PD
|
1 |
|
Ft
|
0.9 |
|
S
|
0 |
Nutrition Facts
| Calories | 349 |
| Total Fat | 14 g |
| - Saturated Fat | 2.4 g |
| Cholesterol | 0.8 mg |
| Sodium | 560 mg |
| Total Carbohydrate | 37.9 g |
| - Dietary Fiber | 7.2 g |
| - Total Sugars | 11.4 g |
| -- Added Sugars | 0 g |
| Protein | 22.8 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!