Healthy Chicken & Tofu Burgers

Name: Healthy Chicken & Tofu Burgers
Yield: 6 servings
Cuisine: British
Ingredients: 500 g Chicken Breast Mince; 400-500 g Firm Tofu *mashed; 1 Onion *optional, finely chopped; 1 small piece Ginger *grated; 1 teaspoon Salt; 1/2 teaspoon White Pepper; Oil for cooking; <Ingredients for Sauce>; 1/2 cup Dashi *OR 1/2 cup Water & 1/4 teaspoon Dashi Powder; 2 tablespoons Soy Sauce; 2 tablespoons Mirin; 1/2 tablespoons Potato Starch / Corn Starch Flour *mixed with 1 tablespoon Water

Hiroko Liston @hirokoliston

Melbourne, Australia

Chicken Breast and Tofu are low in calories and high in protein. My mother used to make these healthy burgers more nutritious by adding lots of other veggies and mushrooms. I like to eat these burgers with ‘Ponzu’ mixed with grated Daikon Radish and a little bit Chilli. Another healthy sauce is dashi-based soy sauce flavoured sauce that is included in this recipe.

Hiroko Liston @hirokoliston

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Ingredients

6 servings

500 gChicken Breast Mince
400-500 gFirm Tofu *mashed
1Onion *optional, finely chopped
1small piece Ginger *grated
1 teaspoonSalt
1/2 teaspoonWhite Pepper
Oil for cooking
Sauce>
1/2 cupDashi *OR 1/2 cup Water & 1/4 teaspoon Dashi Powder
2 tablespoonsSoy Sauce
2 tablespoonsMirin
1/2 tablespoonsPotato Starch / Corn Starch Flour *mixed with 1 tablespoon Water

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Steps

1

Combine all ingredients well in a bowl. Roll mixture into balls. Flatten slightly. *Note: You may add other finely chopped vegetables and mushrooms.
2

Heat small amount of Oil in a frying pan and cook until golden and cooked though.
3

Place Dashi, Soy Sauce and Mirin in a saucepan and bring it to the boil. Mix Potato Starch with Water and gradually add to the sauce, stirring, until the sauce thickens.
4

Enjoy with plenty of veggies and mushrooms.