13 HEALTH, 13 432584
Monday - Friday
8am - 8pm

Ingredients

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
1/2 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
1/2 cucumber, sliced

Method

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.

Nutrients Per Serve

Energy 1237kJ
Total Fat 8.01g
Saturated Fat 1.25g
Protein 13.50g
Carbohydrate 38.82g
Fibre 6.49g
Sodium 569.27mg
 
Serves 8
Preparation Time 10 minutes
Cooking Time 4 minutes
This recipe has been sourced from the Healthy Kids website.
Please visit www.healthykids.nsw.gov.au for more healthy kid-friendly recipes.
  • elizabeth-small.png

    Elizabeth

    • 63 Years Old
    • Get Healthy Graduate

    "My husband eats a lot better, not a lot of junk, but if he indulges I can say no and not let it worry me which makes me feel better in myself."

  • parminder-small.png

    Parminder

    • 33 Years Old
    • Get Healthy Graduate

    "It was very hard to start but once you do it's too easy and now it's become part of my everyday life."

  • ian-small.png

    Ian

    • 58 Years Old
    • Get Healthy Graduate

    "I have gone from being an overweight guy who didn't exercise, to now where I consider myself very fit, very healthy. This has turned my life around!"

  • laurel-small.png

    Laurel

    • 50 Years Old
    • Get Healthy Graduate

    "One thing my health coach taught me was about calories, I am now very mindful of calories as well as 5 servings of fruit and vegetables... it's been a great learning experience."

  • roger-small.png

    Roger

    • 56 Years Old
    • Get Healthy Graduate

    "It was very good having that person, it gave you some motivation and justification because if I hadn't done the right thing I was honest and told her, she didn't judge."

  • wendy-small.png

    Wendy

    • 41 Years Old
    • Get Healthy Graduate

    "We do a lot more as a family now, especially with the kids... I am not embarrassed to get into a swimming costume, I feel more comfortable"

Your FREE Health Coach! GET STARTED NOW 13 HEALTH, 13 432584
Monday - Friday
8am - 8pm
© Copyright 2019 GET HEALTHY INFORMATION & COACHING SERVICE
SCROLL to TOP