Healthy Okara Hamburger Steak

おからハンバーグ（okara hanbagu)

What kind of dish is okara hanbagu??

I made a hamburg steak by mixing mince and okara.

Okara is the soybean lees used to make tofu. Low in fat and high in fiber, perfect for dieting. You can reduce the calories by mixing it with minced meat. It will be fluffy(˘︶˘♡)｡.:☆

Okara itself doesn’t have much flavor. So even if you mix it with meat such as hamburgers and croquettes, you can eat it without much discomfort.Since the calorie is suppressed, I put cheese and demi-glace sauce on it extravagantly.

However, freezing is not recommended as the texture becomes a little dry when frozen.

This is the most popular menu that uses okara.　👉　simmered okara with vegetables

NUTRITION FACTS

308 kcal Protein 17.1g Fat 16.0g Carb 22.2g Salt Equivalent 2.6g

INGREDIENTS (6SERVINGS)

onion 150g
☆milk 100g
☆bread crumbs 15g
★minced meat 300g
★okara 150g
★2eggs
★salt 4g
★pepper moderate amount
♪can of demi glace sauce 290g
♪ketchup 15g
♪red wine 100g
♪water 300g
♪salt 2g
♪pepper moderate amount
♪butter 5g
♪shimeji mushrooms 60g
3slices of cheese

COOKING INSTRUCTIONS

⋈*Preheat the oven to 230 degrees.（230 degrees Celsius is 446 degrees Fahrenheit.）

①Chop the onion in a food processor and place in a bowl.

②Mix bread crumbs soaked in milk, minced meat, okara, egg, salt and pepper in a food processor.

③Remove to a bowl and mix well with the onions.

④Divide the dough into 6 equal parts and roll into balls.

⑤Bake in the middle of the oven preheated to 230°C for 30 minutes.

⑥Add demi-glace sauce, ketchup, red wine, water, salt, pepper, butter and shimeji mushrooms to a frying pan and bring to a boil.

⑦Put the sauce on the hamburger and put the cheese on it.

MEMO

⋈*The oven I use is Toshiba’s “Ishigama Dome”. I like that it won’t break even after 10 years of use and is easy to clean.

naokoan

I’m Naoko. After graduating from a registered dietitian training school, I am working as a registered dietitian at a hospital in Japan. I love to cook and eat delicious food. I make recipes with calorie counting. The reason why all the ingredients are written as “g” is to accurately calculate calories. I am especially good at cooking with pressure cookers and ovens. I would like to introduce the recipe to foreigners who are interested in Japanese food. So I started writing Japanese home cooking recipes on my blog in English. 大学卒業後、管理栄養士として病院で勤務しています。レシピはカロリー計算を出来るだけ正確に行いたいので“g”で表記しています。日本の家庭料理のレシピを英語で紹介しています。圧力鍋とオーブンを使う料理が得意です。日本食・和食に興味を持ってもらえたら嬉しいです。よろしくお願いします(*ˊᵕˋ)♡‧₊