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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, 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
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!

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!

Join now