Grilled Lemon-Basil Tofu Burgers Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Lorrie Hulston Corvin
Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.
Ingredients
- 1/3 cup finely chopped fresh basil
- 2 tablespoons Dijon mustard
- 2 tablespoons honey
- 2 teaspoons grated lemon rind
- 1/4 cup fresh lemon juice
- 1 tablespoon extravirgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 garlic cloves, minced and divided
- 1 pound firm or extrafirm tofu, drained
- Cooking spray
- 1/3 cup finely chopped pitted kalamata olives
- 3 tablespoons reduced-fat sour cream
- 3 tablespoons light mayonnaise
- 6 (1 1/2-ounce) hamburger buns
- 6 (1/4-inch-thick) slices tomato
- 1 cup trimmed watercress
Instructions
- Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jelly-roll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour.
- Prepare grill.
- Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture.
- Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Honey, Basil.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
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