Stage 4: Solid Food
October 21, 2015
Classic vegetarian tofu burger serve on mini whole-wheat buns and crisp vegetables. Omit the buns for a lower calorie version.
1 pack (14 oz.) of extra-firm tofu, drained and cut into 6 slices
½ cup of soy sauce
1 tbsp. of sugar/honey
1 tbsp. of rice or wine vinegar
1 clove of garlic, minced
½ tsp. ground black pepper
6 slices of low-fat American cheese
6 mini whole-wheat buns, toasted
4 oz. of alfalfa sprouts
5-6 small radishes, thinly sliced
Cooking spray to coat the skillet
Nonfat honey or Dijon mustard (optional)
To marinade tofu
1In a small saucepan, combine sugar/honey, soy sauce, garlic, black pepper, and vinegar. Cook over medium-low heat for 5 minutes.
2Transfer marinade to a bowl and submerge the tofu slices for 15 minutes.
To make tofu burger
1Lightly coat the skillet with cooking spray.
2Cook marinated tofu over medium heat for 2-3 minutes per side.
3Place one slice of low-fat American cheese on top of each tofu slices and cook for one minute or until the cheese melts.
4Serve on a toasted mini whole-wheat bun with sliced radish, alfalfa sprouts. Add nonfat honey or Dijon mustard, if desired.