10 Gurasar Tofu Recipes don Rage nauyi

Wadatacce

• Tofu Pistachio-Crusted
• Chocolate Tofu Pudding Kofi
• Tofu Mai Kyau
• Hoisin Glazed Tofu da Bishiyar asparagus
• Crunchy Tofu Nuggets
• Sweet and Sour Honey Lemon Tofu
• Tofu mai duhu
• Kudan zuma Tofu
• Creamy Triple Green Pesto
• Tofu da aka dafa
• Bita don

Ka yi tunanin tofu ba shi da daɗi kuma ba shi da ɗanɗano? Waɗannan girke -girke na ƙoshin baki za su canza tunanin ku game da taushi mai laushi mai tsami mai tsami na wake har abada! Ba wai kawai tofu yana da kyau don rage cin abinci ba, yana cike da furotin soya mai kyau ga ku, baƙin ƙarfe, da omega-3 fatty acids. Tofu kuma yana daya daga cikin mafi yawan abinci mai mahimmanci, yana mai da shi babban tushe ga duka abubuwan shiga masu ban sha'awa da kayan zaki. Dubi waɗannan jita -jita 10 masu daɗi waɗanda ba komai bane illa lalata!

Tofu Pistachio-Crusted

Kalori 243, mai mai gram 15, carbohydrates 19 grams, furotin na gram 14, sodium milligrams 570, fiber 4 grams

A cikin wannan girke-girke na musamman, fakitin tofu suna nutsewa cikin cakuda na pistachio da burodi don faranti mai cike da dandano tare da rubutu mai ban sha'awa.

Sinadaran:

14 oz. tofu

2 tsp. low-sodium soya miya

1 1/2 yanka dukan gurasar alkama

1/2 c. kwayoyi pistachio

barkono ƙasa dandana

2 tsp. mustard yaji

2 tsp. maple syrup

1/2 tsp. low-sodium soya miya

1 tsp. mayonnaise tofu

Kwatance:

Preheat tanda zuwa digiri 400; shirya farantin yin burodi ta ko dai shafa mai da sauƙi ko sanya shi da silin silikon. Yanke tofu cikin 8 1/2-in. yanka kuma a bushe su da sauƙi da tawul ɗin takarda. Goga bangarorin biyu na tofu tare da 2 tbsp. soya sauce kuma a ajiye don yin marinate na akalla mintuna 10. Yayin da tofu ke marinating, sanya gurasar a cikin injin sarrafa abinci kuma a juye shi cikin crumbs mai kyau. Auna crumbs kofi 1 a cikin babban kwano mai fadi (ajiye sauran crumbs don wani amfani.) Buga pistachios a cikin injin sarrafa har sai an rage su zuwa crumbs mai kyau. Ƙara su a cikin burodin burodi tare da grating mai yawa na barkono baƙi, da gauraya da kyau. A cikin wani kwano mai zurfi, hada mustard, syrup, soya sauce, da mayo. Tsoma yanki na tofu a cikin cakuda mustard, a rufe dukkan bangarorin; sannan sanya shi a cikin burodin burodi, yayyafa ƙura a saman da bangarorin, kuma danna su cikin tofu. Sanya a kan takardar burodi da aka shirya. Maimaita tare da duk yanka na tofu. Sanya tofu a cikin tanda kuma gasa na mintina 20, ko har sai gurasar burodi ta zama launin ruwan zinari. Ku bauta wa tare da miya da kuka zaɓi.

Yana yin 4 servings.

Kayan girke-girke na FatFree Vegan Kitchen ya samar

Chocolate Tofu Pudding Kofi

Kalori 112, sukari gram 10.3, gram 6.5 na mai, gram 11.8 na carbohydrates, furotin gram 1.7

Neman wani abu mai daɗi? Tofu a zahiri yana yin kyakkyawan tushe don kayan zaki mai ɗanɗano kamar wannan pudding mai santsi. Buɗe wannan abincin mai daɗi ta amfani da cakulan kuma, ba shakka, da yawa na tofu, sannan a ɗibi pudding a cikin kofuna na cakulan.

Sinadaran:

Don cakulan tofu pudding:

1 akwatin tofu, drained

2 tsp. agave nectar

1/2 c. cakulan kwakwalwan kwamfuta, narke da sanyaya dan kadan

1/4 c. Chocolate sauce (irin da kuke amfani da shi don madarar cakulan)

Don kofuna na pudding:

2 c. cakulan kwakwalwan kwamfuta

2 tsp. kayan lambu mai

1 girke -girke cakulan tofu pudding

Raspberries

Kirim mai tsami

Kwatance:

Don cakulan tofu pudding:

Sanya duk kayan haɗin a cikin Vitamix (ko blender) da puree har sai da santsi. Refrigerate har sai an shirya don cika kofuna na cakulan (kimanin minti 30). Da zarar kun shirya cika kofuna, ku ɗora pudding ɗin cikin babban jakar kulle-kulle. Yanke ƙaramin rami a kusurwar ƙasa na jakar kuma ku matse pudding cikin kofuna waɗanda.

Don kofuna na pudding:

Lines 24 mini muffin tins tare da masu layi. Narke kwakwalwan kwamfuta da man kayan lambu a cikin ƙaramin kwano a cikin microwave. Dama kowane 30 seconds da zafi har sai kwakwalwan kwamfuta sun narke sosai. Cokali game da 1 tsp tsp. narkar da cakulan a cikin kowane muffin liner kuma yada gefe tare da bayan cokali. Sanya kwano a cikin injin daskarewa don samun ƙarfin cakulan. Ƙara cakulan cakulan na biyu zuwa kofuna, sake daskarewa. Ci gaba da daskarewa har sai kun shirya cire takardar. Ajiye kofuna na pudding da aka cika na kimanin awa 4, don haka pudding ya saita kuma yana samun ɗan ƙarfi. Top tare da tsummaran tsami da raspberries.

Yana yin kofuna 24.

Girke -girke da Fat Girl ta kama a Jiki mai Skinny

Tofu Mai Kyau

84 adadin kuzari, 4.6 grams sugar, 6.1 grams mai, 5.6 grams carbohydrates, 1.9 grams gina jiki

Waɗannan ƴan ƙwanƙolin ɗanɗanon wake suna samun ɗanɗanon ɗanɗano mai ƙyalli tare da cakuda miya da kayan yaji. Yayin da zaku iya yi musu hidima da Kale da shinkafa (kamar hoto), jin daɗin haɗa tofu tare da wasu kayan masarufi don fitar da abinci mai ƙoshin lafiya.

Sinadaran:

1 fakitin tofu mai ƙarfi

1 1/2 tsp. man safflower

1 1/2 tsp. maple syrup

1 tsp. shinkafa vinegar

1/2 tsp. hayakin ruwa

1/4 tsp. tafarnuwa foda

1/4 - 1/2 tsp. barkono cayenne

Kwatance:

Cire tofu ɗinku kuma a yanka cikin guda 8 daidai. Ajiye yankan a saman tawul ɗin dafa abinci mai ninki biyu tare da wani tawul mai ninki biyu a sama. A ɗora babban allo a saman kuma sanya wasu littattafai masu nauyi a sama. Danna don 25 - 35 min. Preheat tanda zuwa broil tare da tara a saman slats. Ki kwaba duk sauran sinadaran tare a cikin babban kwano. Yanke tofu cikin 1/4 inci mai fadi ko ƙananan murabba'ai. Sanya tofu a cikin babban kwano tare da kayan rigar kuma motsa a hankali har sai an rufe shi sosai. Sanya tofu a kan kwanon da aka saƙa da takarda da broil na mintuna huɗu zuwa takwas, har sai launin ruwan zinari tare da gefuna masu ɗan duhu. Lokaci ya bambanta dangane da tanda. Jefar da broil na wasu mintuna huɗu zuwa takwas har sai launin ruwan zinari. Yawanci, gefen na biyu yana yin launin ruwan kasa da sauri. Cire daga tanda kuma yi hidima nan da nan.

Yana yin 3-4 servings.

Girke-girke na The Edible Perspective ya samar

Hoisin Glazed Tofu da Bishiyar asparagus

Kalori 138, sukari gram 8.2, giram 5.2 na mai, gram 14.6 na carbohydrates, furotin na gram 12.4

Crunchy bishiyar asparagus spears bayar da wani dadi (kuma mai gina jiki) counterpoint zuwa taushi tubalan na wake curd, yayin da drizzle na yaji hoisin miya lebur wannan tasa wani abin mamaki harbin dandano. Ba wai kawai wannan abincin shine hanyar tabbatacciyar hanya don burge baƙi ba, yana da ƙarancin kalori da mai.

Sinadaran:

7 oz ku. tofu mai karfi

1/2 tsp. sesame tsaba

2 tsp. ruwan hoda

2 tsp. low-sodium soya miya

1 tsp. Sauce Sriracha

1 tsp. farin sukari (na zaɓi)

10 bishiyar asparagus

1/2 tsp. yaji biyar

Kwatance:

Juya gasa ko kwanon rufi zuwa sama. A cikin ƙaramin tukunyar busasshiyar tukunyar kan matsakaicin zafi, toa da tsaban sesame har sai da zinariya. Zuba kan faranti da ajiye don ado. Yanke tofu to rabi, sannan ku juya rabi a gefensa ku yanke shi biyu don ku sami guda biyu masu kauri kusan inci 1. Ajiye rabi mafi girma don wani amfani ko ninka girke -girke. Saita sassan da aka yanke akan tawul ɗin takarda mai tsabta kuma bushe.

Don yin miya:

A cikin karamin kwano, hada hoisin, soya, Sriracha, da sukari. Ajiye. Sanya bishiyar asparagus a kan gasa (na zaɓi: goge mashi tare da taɓa mai) da gasa na mintuna biyar yana jujjuya mashin har sai an gasa su. Raba tsakanin faranti biyu. Saita busassun tofu akan faranti kuma yayyafa bangarorin biyu tare da kayan yaji biyar. Shafa gasa tare da taɓa man kayan lambu akan tawul don kada tofu ya tsaya. Sanya tofu a kan gasa kuma kada ku taɓa na minti ɗaya don ya iya bincika ba tare da tsayawa ba. Juya digiri na tofu 45 don ƙirƙirar alamomin ƙirar ƙirar "X". Dafa daƙiƙa 30. Yin amfani da spatula a hankali juya tofu kuma a gasa don ƙarin minti ɗaya. Yayin da yake gasa, goge ko cokali wasu miya a kan tofu. Cire tofu daga gasa kuma sanya a saman mashin bishiyar asparagus. Zuba sauran miya a kan kowane farantin (za ku sami ƙarin). Yayyafa da tsaba na sesame.

Yana yin 2 servings.

Recipe wanda Jeffrey Saad, Mai watsa shiri na Cooking Channel ya bayar Ƙungiyoyin Dandalin Amurka, gidan cin abinci, shugaba, kuma marubucin Gidan Abincin Duniya na Jeffrey Saad: Recipes without Borders (akwai Maris 20th)

Crunchy Tofu Nuggets

80 adadin kuzari, 0.7 grams sugar, 1.7 grams mai, 11.8 grams carbohydrates, 3.5 grams gina jiki

Wane ne ke buƙatar buɗaɗɗen kaji lokacin da za ku iya cin naman ƙoshin tofu mai gina jiki a maimakon haka? Waɗannan abubuwan jin daɗin lokacin cin abinci suna da sauƙin yi kuma cikakke ne don tsoma cikin miya iri -iri. Shawarar mu? Wani ɗanɗano mai ɗanɗano mai ɗanɗano mai ɗanɗano da aka yi daga 1 tsp. agave, 2 tsp. mustard, da kuma 1 tbsp. vegan mai.

Sinadaran:

1 pcg. m tofu (daskararre, narke, kuma danna)

1 c. madara maras kiwo mara dadi

3 tsp. kayan lambu bouillon

3 tsp. mustard

1 c. panko bread crumbs

1 c. gari-alkama duka

Gishiri da barkono (na zaɓi)

Kwatance:

Preheat tanda zuwa digiri 400. Ɗauki tofu mai ƙarfi (daskararre, narke, kuma danna don mafi kyawun rubutu), kuma a yanka shi cikin cubes 1 in. Mix vegan "madara", kayan lambu bouillon, da mustard tare. Tsoma tofu a cikin cakuda "madara". Nada shi cikin garin alkama duka. Sake tsoma cikin cakuda madara. Mirgine a cikin panko crumbs. Sanya a kan takardar kuki mai maiko. Gasa na tsawon minti 15 zuwa 20. Yi farin ciki tare da miya mai zafi, kayan miya na kayan lambu, ketchup, mustard, da sauransu.

Yana yin abubuwa 16.

Girke -girke da Veg Obsession ya bayar

Sweet and Sour Honey Lemon Tofu

47 adadin kuzari, 8.4 grams sukari, 0.2 grams mai, 11.8 grams carbohydrates, 0.4 grams gina jiki

Ko kuna buƙatar shigarwar abincin dare mai daɗi ko kuma kuna son abin ƙoshin lafiya, waɗannan nau'ikan tofu masu daɗi da tsami suna yin babban zaɓi. Haɗuwa da jam mai daɗi (kamar mango chutney) da ruwan 'ya'yan lemun tsami suna ba da tofu tare da ɗanɗano mai ɗaci wanda ba zai tsoma baki cikin lafiyayyen abincin ku ba.

Sinadaran:

1 toshe tofu mai ƙarfi

1/2 c. jam mai dadi/jelly/kiyayewa

1/3 c. zuma (idan ba ku ci zuma ba, yi amfani da agave, maple, ko syrup yacon)

1/4 c. lemun tsami ruwan 'ya'yan itace (a cikin wani tsunkule, za ka iya amfani da apple cider vinegar)

Na zaɓi amma shawarar:

1/4 c. apple cider vinegar

1/2 tsp. ginger foda

2 tsp. EVOO (ko kwakwa, flax, hemp, grapeseed man)

Kwatance:

Haɗa marinade a cikin kwano kuma ba da damar tofu don marinate na aƙalla mintina 15 har zuwa dare. Gasa a kan takardar kuki da aka saƙa da foil a digiri 450 na mintuna 20 a gefen farko (tip: zuma za ta yi caramelize, don haka amfani da foil don tsaftacewa mai sauƙi). Sa'an nan kuma, jefa da gasa na kimanin minti 10. Kalli zuma saboda sugars na iya ƙonewa. Saka kayan kari a cikin akwati kuma adana a cikin firiji har zuwa kwanaki hudu zuwa biyar.

Yana yin tsayi 18, yanka na bakin ciki.

Girke -girke da Love Veggies da Yoga suka bayar

Tofu mai duhu

24 adadin kuzari, 1.3 grams mai, 1.8 grams carbohydrates, 2.2 grams gina jiki

Wani lokaci duk abin da ake buƙata shine ɗanɗano na manyan kayan yaji don yin abincin tofu mai daɗi. A cikin wannan girke -girke mai sauƙi, kawai rufe kowane yanki a cikin kayan ƙamshi iri -iri kamar barkono barkono, cumin, da cayenne don faranti mai yaji wanda ba zai ma kusa da fasa bankin kalori ba!

Sinadaran:

1 tofu toshe

1/4 tsp. kayenne

1/4 tsp. albasa granulated

1/4 tsp. granulated tafarnuwa

1/4 tsp. barkono barkono

1/4 tsp. cumin, kasa

1/4 tsp. coriander, ƙasa

1/4 tsp. baki barkono, ƙasa

1 tsp. paprika

1/2 tsp. thyme

Kwatance:

Rufe tofu a cikin kayan yaji. A cikin kwanon rufi mai zafi, tofu mai launin ruwan kasa ba tare da mai ko ruwa ba. Lokacin da gefuna launin ruwan kasa, juye da murfin dafa har sai an dafa shi. Lokaci ya dogara da kauri na tofu.

Ya sanya 4 4 oz. hidima.

Abincin girke-girke da Chef Anthony Stewart na Cibiyar Longevity Pritikin a Miami, Florida ya bayar

Kudan zuma Tofu

Calories 29, sukari gram 6.5, gram 0.2 na mai, gram 6.9 na carbohydrates, furotin 0.4 grams

Wanene ya san cewa man shanu da zuma za su yi irin wannan babban rakiyar tofu? Waɗannan yankan masu ɗanɗano suna da nau'in spongy kuma suna barin ku da gamsuwa sosai.

Sinadaran:

1 toshe ƙarin tofu

1/4 c. man shanu kabewa

1/3 c. zuma (ko agave ko maple)

1 tsp. ƙasa ginger

1/4 c. apple cider vinegar

ZABI:

Dash na tamari ko soya miya

Tsuntsaye na nutmeg / cayenne / chili foda / cumin / kabewa kek / kirfa

Ruwan EVOO/kwakwa/man hemp

Kwatance:

Whisk don haɗa dukkan abubuwan sinadaran. Marinate da sliced ​​​​tofu na tsawon minti 15 zuwa 24. Gasa a kan takardar kuki mai rufi a digiri 450 na minti 20 kuma juya kuma dafa wani minti biyar ko makamancin haka. Lura: Na yi amfani da tofu wanda a baya an daskarar da shi, ya narke, kuma an matsa.

Yana yin dogayen 18, bakin ciki.

Girke -girke da Love Veggies da Yoga suka bayar

Creamy Triple Green Pesto

436 adadin kuzari, 3.1 grams sugar, 42 grams mai, 12.4 grams carbohydrates, 5.6 grams gina jiki

Idan kuna son pesto amma ku same shi mai kitse sosai (godiya ga nauyin man zaitun, pine kwayoyi, da cuku Parmesan), gwada wannan ƙirar ƙira da aka yi da tofu da kayan lambu. Nemo hanyoyin da za ku ƙawata abincin da kuka fi so, kamar taliyar alkama ko pizza, tare da wannan miya mai daɗi, wacce ke ɗaukar kusan adadin kuzari 436 a kowace kofi.

Sinadaran:

1/2 c. wake

50 g ku. alayyafo

30 sabbin ganyen basil

1/4 c. cashews da ba su da gishiri

1 albasa tafarnuwa

5 tsp. man zaitun

4 tsp. siliki tofu

A niƙa na barkono baƙi

Kwatance:

Blanch da peas na mintuna biyu don yin laushi kaɗan. Ana soya alayyahu ta hanyar sanya a cikin colander da kuma zuba a kan tudu na ruwan zãfi. Lokacin wilted, kurkura da ruwan sanyi kuma matsi da ruwa mai yawa kamar yadda zaku iya. Ki hada duka sinadaran tare da kakar tare da sabon barkono baƙar fata.

Yana yin kofuna 2.

Girke -girke da Tinned Tomatoes ke bayarwa

Tofu da aka dafa

39 adadin kuzari, 1.2 grams mai, 4.2 grams carbohydrates, 2.5 grams gina jiki

Wannan girke -girke mai lafiya yana ɗaukar mintuna kaɗan na lokacin shiryawa, amma sakamakon yana da daɗi! Yin jika da tofu a cikin balsamic vinegar, tafarnuwa, da oregano yana ba da tasa wasu karin cizo. Ku bauta wa tare da kayan lambu da kuka fi so don zagaye abincin ku.

Sinadaran:

1 toshe ƙarin tofu

1/2 c. balsamic vinegar

3 tsp. yankakken tafarnuwa

2 tsp. bushe oregano

Kwatance:

Yanke tofu cikin yanka. Mix balsamic vinegar, tafarnuwa, da oregano tare, da marinate tofu na mintuna 30. Gasa, gasa, ko kwanon rufi.

Yana yin 4 servings.

Abincin da Chef Anthony Stewart ya bayar na Cibiyar Tsawon Pritikin a Miami, Florida

Bita don