Tofu hamburg without meat!
This tofu hamburger is very healthy.
588kcal three people total. It is less than 200kcal’s one person.
Stay-at-home mom living in Japan has been devised.
It is a recipe that you save money and calories.
Yet, it is very tasty. Please try!
Material ・Tofu×1（Both of cotton even OK in silk）
・Breadcrumbs 50g~70g “←POINT_01”
・Egg (M size) ×1
・Salad oil(teaspoon) ×1
・Salt and pepper a little
POINT01： Amount of bread crumbs are different on whether you choose the tofu of either cotton or silk.
You whether to add the bread crumbs, The judge in the hardness after kneading the dough.
(If the dough is soft, then please add the bread crumbs)
How to make ①
Please do drained tofu. ← POINT02
Wrapped in kitchen paper tofu, wait more than 30 minutes to put the weights (500g).
Or, if there is no time, wrapped in paper towels, place in baking dish, without the wrap, and heated for 3 minutes in a microwave oven of 600w, to keep cool then.
※ The photograph is a picture of when you use the microwave oven.
How to make ②
The finely chopped onions,
Heat the frying pan minus the salad oil teaspoon × 1,
You turn on the onion chopped,
Front to be reddish yellow to fry.
(About 5 minutes, low to medium heat)
Introduction fried, by putting (material outside) of salt a pinch, it is possible to bring fried quickly.
Please cooled to then.
If you prepare for (other dishes) Garnish between to cool better and (smart)
How to make ③
① and ② it was cooled down,
please be at little ball egg,
salt and pepper.
Please mix firmly by hand then.
Adjust input the amount of bread crumbs while checking the hardness of the material, if so soft.
It was the first 50g of this time, but was determined to 60g.
Adjustment range varies depending on the condition of the drained tofu and personal preference.
How to make ④
Pull the frying pan for foil in pan and heat well, burn ③ to fix the form.
When browned on one side with,
Flip over, with a lid,
Please make five minutes over low heat roasting.
Ready-To-Eat in a dish, put a favorite source.
With “teriyaki sauce (POINT05)” in, I put on the green onions this time.
I Heat one tablespoon each × 2 sugar, soy sauce, mirin, sake, water.
The completion it with thickened with potato starch at the end.
Hamburger itself is so healthy,
and put the cheese,
even over the demi-glace sauce,
This is the basic hamburger.
So you can be free arrangement.
it then possible to put the diced lotus root fabric of hamburger, and enjoy the texture It is OK to put the dough seaweed, also fix the balance of nutrition.
The total amount of calories (3 servings assumption) is,
※ There is no oil when I bake, no source of state
Tofu (300g) → 168kcal
Bread crumbs (60g) → 224kcal
Onion (200g) → 74kcal
Salad oil (tsp 1) → 46kcal
Egg × 1 → 76kcal