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August 29, 2004
Grilled Tempeh Burgers
2 (8-ounce) packages soy tempeh
3/4 cup water
3 tablespoons low-sodium soy sauce
2 teaspoons vegetable oil
1 teaspoon grated peeled fresh ginger
Dash of ground red pepper
1 garlic clove, minced
4 whole-grain hamburger buns
Cooking spray
2 tablespoons ketchup
2 tablespoons spicy brown mustard
4 leaf lettuce leaves
4 (1/4-inch thick) slices tomato
4 (1/8-inch thick) slices Vidalia or other sweet onion
Split tempeh in half horizontally with a sharp knife; cut each piece in half crosswise. Place tempeh in a heavy-duty zip-top plastic bag. Combine water and next 5 ingredients (water through garlic) in a small saucepan; bring to a boil. Pour over tempeh; seal bag. Marinate in refrigerator 3 hours to overnight.
Prepare grill.
Place buns, cut sides down, on grill rack; grill 1 minute or until toasted.
Remove tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting frequently with reserved marinade. Spread 1 1/2 teaspoons ketchup and 1 1/2 teaspoons mustard evenly over each bun top. Place 1 lettuce leaf on bottom half of each bun; top with 2 tempeh pieces, 1 tomato slice, 1 onion slice, and top half of bun.
Yield: 4 servings
CALORIES 355 (28% from fat); FAT 11.1g (sat 3g, mono 3.3g, poly 4g); PROTEIN 29.9g; CARB 35.8g; FIBER 10.5g; CHOL 0.0mg; IRON 5.7mg; SODIUM 820mg; CALC 236mg
Posted by carcharhinid at August 29, 2004 03:01 PM