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Ингредиенты
- Pan spray cornmeal, for dusting
- 14 ounce hard tofu, liquid removed and mashed
- 2 slc whole grain bread, cut or possibly torn into
- 1/2 c. lowfat soy lowfat milk
- 1/2 c. sunflower seeds, coarsely grnd
- 1/2 lb mushrooms, finely minced
- 1/2 c. wheat germ
- 10 x scallions, minced
- 1 Tbsp. whole wheat flour
- 1 Tbsp. canola oil
- 2 x cloves garlic, chopped
- 3 Tbsp. soy sauce
Инструкции
- Preheat oven to 375 degrees. Pan spray a 9x13" baking pan and dust with cornmeal. In a small bowl, soak bread in soy lowfat milk.
- In a large mixing bowl, combine tofu, sunflower seeds, mushrooms, wheat germ, scallions, flour, oil, garlic, soy sauce, bread and lowfat milk. Mix thoroughly.
- Shape into 8 patties and place on baking pan. Bake for 40 min or possibly till brown and hard.
- Makes 8-4 ounce servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 132g | |
| Recipe makes 8 servings | |
| Calories 175 | |
| Calories from Fat 74 | 42% |
| Total Fat 8.45g | 11% |
| Saturated Fat 1.06g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 5mg | 2% |
| Sodium 420mg | 18% |
| Potassium 444mg | 13% |
| Total Carbs 16.16g | 4% |
| Dietary Fiber 3.6g | 12% |
| Sugars 2.16g | 1% |
| Protein 10.79g | 17% |
