8 ounces firm tofu

¼ cup low-salt ketchup

½ teaspoon onion powder

1 teaspoon garlic powder

¼ teaspoon cracked pepper

¼ pound ground round

¼ pound ground turkey

4 ( ½ -ounce) slices Cabot 50% Light Jalapeno Cheddar Cheese

4 reduced-sodium, reduced-calorie hamburger buns

8 large iceberg lettuce leaves

• In a small bowl, mix together the crumbled tofu, ketchup, onion powder, garlic powder, and pepper. Allow 15 minutes or longer for the ketchup and seasonings to be absorbed by the tofu. Add the ground meats to the bowl and mix well.

• Preheat an indoor grill. Shape the tofu-meat mixture into 4 patties and grill until the juices run clear. The grilling time will depend on whether or not you're using a grill with a “lid” or grilling one side at a time.

• Lift the lid of the grill and blot the tops of the burgers with paper towels to absorb any fat that hasn't run off during the grilling process. Place the cheese slices on top of the burgers and allow time for the cheese to melt.

• Place a lettuce leaf on top of each bottom half of the buns. Use a heat-safe spatula or tongs to transfer the burgers to the buns. Top each burger with the remaining lettuce and top half of the buns.

Mushroom Burger Alternative

A fast-food, quarter-pound cheeseburger usually has more than 500 calories and a whopping 1,000 or more milligrams of sodium. Combining tofu with the meat is a way to prepare a huge hamburger and cut the fat and sodium. Cooking your burgers using this method improves the flavor, so even the fussiest eater in your family won't notice the difference. If tofu isn't your thing, use 1 cup of finely chopped, steamed, and well-drained mushroom pieces instead. Doing so will reduce the calories to 265.83, the fat to 11.59 grams, and the sodium to 327.68 milligrams.