'A-Maize-ing
Okara Burgers - Tofu and Asparagus
Stir Fry
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step 2.
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A-Maize-ing
Okara Burgers
(From
"The Enlightened Kitchen," John Wiley & Sons, Inc. ©Marie
Oser 2002)
8-10
Burgers
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Vic
and Marie get ready to taste the quick and easy Okara Burgers.
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1 1/2 cups
Okara, drained
1/4 cup whole wheat flour
2 tablespoons whole grain yellow corn meal
2 tablespoons Barbara's Mashed Potato Flakes
2 cups cooked brown rice
1/3 cup nutritional yeast
1 teaspoon non-aluminum baking powder
1 teaspoon granulated garlic
1 teaspoon dried marjoram
1 cup frozen corn, thawed
Preheat
oven to 400° Spray a baking pan with olive oil cooking spray
Combine Okara, whole wheat flour, corn meal, and potato flakes, in
a large bowl. Add rice, nutritional yeast, Tofu Hero, baking powder,
garlic, and marjoram. Mix thoroughly and add corn. Dampen hands and
form into equal patties. Place on prepared baking pan. Bake for 25
minutes, or until brown. Serve with ketchup or applesauce.
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Okara,
a byproduct of making soymilk is actually soybean pulp. This
delicious and really nutritious ingredient is rich in soy protein,
and fiber.
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Enlightened
A-Maize-ing
Okara Burgers
Nutrition Analysis: per serving: one burger
Protein 6g, Carbohydrate 28.g, Fiber 4g, Fat 1 g, Sat Fat 0g, Cholesterol
0 mg, Calcium 63 mg , Sodium 178 mg
Calories 133,
from Protein: 16%, from Carbohydrate 76%, from Fat: 8%
SIDEBAR:
Maize is what the Incas called corn...thus the corny nomenclature.
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Fresh
delicious tofu, made with the SoyQuick automatic Soymilk maker.
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Tofu
and Asparagus Stir Fry
(Tofu
and Asparagus Stir Fry, original recipe by Marie Oser for VEG TV)
8
Servings
Easy
and delicious, this dish is especially delicious when you use homemade
tofu made the SoyQuick way.
2 blocks homemade tofu
1 /2 teaspoons olive oil
1/8 teaspoon crushed red pepper
4 cloves garlic, minced
1 tablespoon grated fresh ginger root
1 cup thinly sliced red onion
1 red bell pepper, chopped
1 1/2 cups sliced baby carrots, sliced
12 ounces asparagus, trimmed and cut into 3" pieces
1 (8 ounce package) sliced button mushrooms
3/4 cup teriyaki sauce
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Tofu
and Asparagus Stir Fry. So delicious made with SoyQuick Homemade
Tofu.
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Cut tofu
into 1" cubes, and set aside. In a 10" wok pan, heat oil,
crushed pepper, garlic, and ginger root, onions, and carrots over
medium high heat, 4 minutes. Add asparagus and cook 2 minutes. Push
the veggies to the side of the pan, spray with olive oil cooking spray
and add tofu and cook 5 minutes, stirring frequently. Add mushrooms.
Reduce heat to low and cook 3 minutes. Add teriyaki sauce and simmer
mixture about 5 minute stirring occasionally. Serve with andbrown
rice.
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