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Рецепт Tofu & Chicken Burgers

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The Japanese love hamburgers, or any burger/patty for that matter, but they are not afraid to experiment and make them lighter and healthier.

Here is a simple recipe that can expanded and enjoyed by anyone, whatever their age!

Tofu & Chicken Burgers!

Подготовка:
Приготовление:
Порций: 2~4
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Ингредиенты

Cost per serving $1.53 view details
  • Tofu: 1 block/400g (kinu/silk tofu)
  • Eringe mushrooms: 1 large (if not available, chose a large and soft mushroom)
  • Shiitake: 6=7 small ones (fresh if possible. If not, soften them in lukewarm water first)
  • Panko/Breadcrumps: 1 and a half cups/300 ml/cc
  • Boiled burdock root (or salsifis): 100 g
  • Chicken (breast if possible): 100~200g (according to preferences)
  • Onion: Half a large one.
  • Egg: 1
  • Black pepper: a little
  • Daikon (grated): as much as you like
  • Ponzu: as much as you like (can be replaced with soy sauce)

Инструкции

1.
-Rub some salt on the tofu, place a weight on it, and take out as much water out of it. Chop the eringe mushroom, onion and shiitake finely and separately. Drop the chicken and burdock root in a food processor and mince.
2.
-Leave the chopped onion in a microwave for 4 minutes at 500W. This way,you won’t have to fry it separately. Definitely healthier!
3.
-In a bowl, drop all the ingredients except the daikon and ponzu.
4.
-Mix well by hand.
5.
-Make 10 small realatively thin burgers/patties between your palms, and press them in their middle.
6.
-Fry them in a little oil in a non-stick frypan over a low fire.
7.
-Fry them slowly on both sides until they attain a nice brown colour.
8.
-Mount them on a bed of greens. Press the water out of the grated daikon. make a ball of it and place it on top of the burgers. Pour some ponzu (or soy sauce) on the grated daikon ball, just enough to colour it.

Nutrition Facts

Amount Per Serving %DV
Serving Size 275g
Recipe makes 2 servings
Calories 275  
Calories from Fat 90 33%
Total Fat 9.96g 12%
Saturated Fat 2.75g 11%
Trans Fat 0.08g  
Cholesterol 138mg 46%
Sodium 96mg 4%
Potassium 666mg 19%
Total Carbs 24.08g 6%
Dietary Fiber 2.7g 9%
Sugars 5.78g 4%
Protein 22.78g 36%
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