【腸活レシピ】ふわふわお豆腐ハンバーグ｜豆腐とひじきと枝豆たっぷりヘルシー＆腸活。食物繊維がとれる丁寧ごはん【YUWAERU】

ground meat

🥗Healthier: mushrooms

💰Cheaper: lentils

Mushrooms provide umami flavor while lentils are budget-friendly and protein-rich.

bread crumbs

🥗Healthier: oats

💰Cheaper: crushed crackers

Oats are a healthier alternative with added fiber, while crushed crackers can be more economical.

egg

🥗Healthier: flaxseed meal

💰Cheaper: silken tofu

Flaxseed meal acts as a binder and is lower in cholesterol; silken tofu can replace egg in vegan versions.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free, while liquid aminos is often less expensive.

Wrap the tofu in kitchen paper and microwave for about 3 minutes to drain excess water. (If you have time, place a weight on it and let it sit for about an hour.)

Soak the hijiki in water and squeeze out excess water. Remove edamame from the pods.

In a bowl, combine ground chicken, tofu, hijiki, edamame, ginger, salt, and katakuriko, and mix well until sticky.

Heat oil in a frying pan and shape the mixture into four equal round patties. Cook until browned, then flip, cover, and steam until cooked through.

Once cooked, pour the prepared sauce over the patties and mix well.

Serve on a plate topped with grated daikon and shredded perilla leaves, and drizzle with ponzu sauce.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens