• Asian Noodle Soup
• Baked Jacket Potatoes
• Beef Stock
• Chicken Burgers
• Chicken Stock
• Pizza in a Hurry
• Creamy Vegie Pasta
• Creamy Vegie Soup
• Curried Carrot Soup
• Fast Vegie Spaghetti
• Fried Rice
• Ham & Vegie Slice
• Hearty Bean & Ham Soup
• Hearty Minestrone Soup
• Microwave Risotto
• Potato Frittata
• Pumpkin Soup
• Sang Choy Bow
• Savoury Toastie
• Stuffed Potatoes
• Tasty Tofu Burgers
• Tropical Pizza
• Tuna & Avocado Salad
• Vegetable Stock
• Vegie Lentil Soup
• Zucchini & Sweet Corn Soup

TASTY TOFU BURGERS
10 minutes preparation + 4 minutes cooking
8 serves of vegies in this recipe

300g firm tofu
1 clove garlic, crushed
1 tablespoon chilli sauce
1 tablespoon reduced-salt soy sauce
2 tablespoons peanut butter
6 spring onions, chopped
½ cup instant oats
1 tablespoon fresh parsley or coriander, chopped
Freshly ground or cracked black pepper, to taste
Olive or canola oil spray

To serve
8 wholemeal rolls
4 lettuce leaves, shredded
2 tomatoes, sliced
½ cucumber, sliced

Mash tofu with garlic and sauces, then mix in remaining ingredients. Season well with pepper and shape into 8 patties. Lightly spray a hot pan or grill with oil and cook for 2 minutes on each side. Serve on a roll with lettuce, tomato and cucumber.

Makes 8.

Hint
For quick and easy preparation, place all ingredients in a food processor and pulse until combined.

NUTRITION INFORMATION Serves in this recipe: 8 Serve size: 217 g
	Quantity per serving	Quantity per 100g
Energy	1237.39 kJ	571.52 kJ
Protein	13.50 g	6.24 g
Fat      -saturated	8.01 g        1.25 g	3.70 g         0.58 g
Carbohydrate      -sugars	38.82 g         4.88 g	17.93 g         2.25 g
Fibre	6.49 g	3.00 g
Sodium	569.27 mg	262.93 mg

 

 

© Healthy Food Fast, State of Western Australia, 2009. Permission is required to reproduce this recipe.