#hamburger #Tofu dish #Side dishes #Low calorie #Complimented rice #Appearance #oatmeal

ハンバーグ（オートミールの豆腐ハンバーグ）｜ 40㎏瘦せたオートミール米化ダイエットレシピ【これぞう】さんのレシピ書き起こし

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40kg Oatmeal Rice Diet Recipe [Korezo]

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Ingredients

オートミール : 30g
Tofu : 1パック
onion : 大さじ2
(A) Nutmeg : 5振り
(A) Coarsely ground pepper : 少々
(A)Mayonnaise : 小さじ1
(A) Granule consommé : 小さじ1/3
オリーブオイル : 小さじ1
(B) Sauce : 大さじ1
(B) Ketchup : 大さじ1
(B) Soy milk : 大さじ1
(B) Mentsuyu : 小さじ1/2
(B) Ground sesame seeds : 小さじ1
パセリ : 適量

Time required

15minutes

Procedure

1) make seeds 00:26
Put oatmeal, tofu, and onions in a bowl, add (A) and mix.
Divide into 3 equal parts and shape with your hands.
2) bake 02:01
Heat a frying pan, reduce heat to low and add olive oil.
Arrange 1 and bake while adjusting the shape.
3) make the sauce 03:10
Add (B) to the container and mix.
4) finish 03:56
2は中火で片面約3分程焼く。
両面に焼き目がついたら火を止め、器に盛る。
火を止めたまま3をフライパンに入れて煮詰め、ハンバーグにかけてパセリをかけて完成。

Point

・Use low-calorie mayonnaise.
・Use frozen chopped onions.
・For tofu, use 3-piece pack of firm tofu.
・You can increase the amount of nutmeg to 7 to 8 shakes according to your preference.
・You can also add minced chicken breast if you like.
- If you are on a diet and want to reduce fat and calories, use a non-stick frying pan or adjust the amount of olive oil.
・Since there are no ingredients that need to be cooked, there is no need for a lid. If you are concerned about oil splashing, use a lid.
- Adding mentsuyu and ground sesame seeds to the sauce increases the flavor and makes it more delicious.