I-10 Flavor-Packed Tofu Recipes yokuNciphisa ubunzima

Umxholo

• I-Tofu yePistachio-Crusted
• Iikholeji zeTofu zeTofu zePudding
• Iziqholo ezitshayiweyo zeTofu
• I-Hoisin i-Tofu edibeneyo kunye ne-Asparagus
• I-Crunchy Tofu Nuggets
• Ubusi oBuswiti nobumuncu beLemon Tofu
• Tofu emnyama
• Ithanga Ubusi Tofu
• Creamy Triple Green Pesto
• Marine Tofu
• Uphengululo lwe

Ngaba ucinga ukuba i-tofu ilula kwaye ayinayo incasa? Ezi ndlela zokupheka zomlomo ziyakutshintsha ingqondo yakho malunga neebhloko ezithambileyo, ezikhrimu zebhotyi ngonaphakade! Ayisiyo kuphela i-tofu enkulu yokutya okunamafutha asezantsi, igcwele iiprotein zesoya, intsimbi kunye ne-omega-3 fatty acids. I-Tofu yenye yezona zinto zihlukeneyo zokutya, okwenza kube sisiseko esihle kuzo zombini iingenelo ezinomsoco kunye needessert ezimnandi. Jonga ezi 10 izitya ezimnandi ezingeyonto imbi!

I-Tofu yePistachio-Crusted

Iikhalori ezingama-243, iigram ezili-15 zamafutha, iigram ezili-19 zeecarbohydrate, iigram ezili-14 zeeprotheyini, ii-570 milligrams zesodiyam, iigramu ezi-4 zefayibha

Kule recipe ekhethekileyo, i-slabs ye-tofu igxile kumxube we-nutty we-pistachio kunye ne-breadcrumbs kwisitya esipakishwe nge-flavour esinomdla othakazelisayo.

Izithako:

I-14 oz. tofu

2 tbsp. isosi yesosi esezantsi

1 1/2 izilayi zesonka sengqolowa epheleleyo

1/2 c. Amantongomane epistachio

Ipepile yomhlaba ukunambitha

2 tbsp. isinaphi esineziqholo

2 tbsp. imaple syrup

1/2 tbsp. isosi yesosi esezantsi

1 tbsp. itofu mayonnaise

Imikhombandlela:

Ukuphelisa i-oven ukuya kuma-degrees angama-400; lungisa iphepha lokubhaka ngokuthi ulithambise kancinci okanye ulithambise nge-liner ye-silicone. Sika i-tofu kwi-8 1/2-in. izilayi kwaye uzomise kancinci ngeetawuli zamaphepha. Gxobhoza macala omabini e-tofu kunye ne-2 tbsp. Isosi yesoya kwaye ubeke bucala ukuba uhambe emanzini ubuncinci imizuzu eyi-10. Ngoxa i-tofu ihlanjululwa, faka isonka kwiprosesa yokutya kunye ne-pulse ibe yiimvuthuluka ezintle. Linganisa ikomityi enye yeemvuthu kwisitya esibanzi, esincinci (gcina nayiphi na imvuthuluka eseleyo yolunye usetyenziso.) Pulse iipistachios kwiprosesa ide incitshiswe ibe yimvuthu. Yongeza kwii-breadcrumbs kunye ne-grating evulekile yepilisi emnyama, kwaye udibanise kakuhle. Kwesinye isitya esingenzulu, hlanganisa isardadi, isiraphu, i-soy sauce kunye ne-mayo. Gcoba iqhekeza le-tofu kumxube wemostade, ugqume kancinci kumacala onke; uze uyibeke kwi-breadcrumbs, ufefe iimvuthuluka phezulu kunye namacala, kwaye ucinezele ngokukhawuleza kwi-tofu. Beka iphepha lokubhaka elilungisiweyo. Phinda kwakhona kunye nazo zonke iziqwenga zetofu. Beka i-tofu ehovini kwaye ubhake imizuzu engama-20, okanye kude kube yimvuthuluka yesonka emdaka ngegolide. Khonza nge-sauce oyikhethileyo.

Yenza iinkonzo ezi-4.

Iresiphi ibonelelwe yiFatFree Vegan Kitchen

Iikholeji zeTofu zeTofu zePudding

Iikhalori ezili-112, i-10.3 iigrem iswekile, i-6.5 iigrem zamafutha, i-11.8 yeegram ze-carbohydrate, i-1.7 gram yeprotheni

Unqwenela into eswiti? I-Tofu eneneni yenza isiseko esisempilweni se-cal-cal desserts njengale pudding egudileyo. Gcoba olu nyango olumnandi usebenzisa itshokolethi kwaye, ngokuqinisekileyo, i-tofu eninzi, kwaye ucofe ipudding kwiikomityi zetshokolethi ezidliwayo.

Izithako:

Ngetshokholethi tofu pudding:

1 ibhokisi ye-tofu, ikhutshwe

2 tbsp. incindi yegave

1/2 c. Iichips zetshokolethi, zinyibilike kwaye zipholile kancinci

1/4 c. isosi yetshokholethi (uhlobo olusebenzisela ubisi lweetshokholethi)

Ngeekomityi zepudding:

2 c. Iitshokholethi zeetshokholethi

2 tbsp. amafutha emifuno

1 iresiphi itshokolethi tofu pudding

Amaqunube

Ucwambu eqhuqhiwe

Imikhombandlela:

I-chocolate tofu pudding:

Beka zonke izithako kwi-Vitamix (okanye i-blender) kunye ne-puree kude kube lula. Ifriji de ulungele ukuzalisa iikomityi zetshokolethi (malunga nemizuzu engama-30). Xa sele ulungele ukuzalisa iikomityi, galela ipudding kwingxowa enkulu yokutshixa. Sika umngxunya omncinci kwikona esezantsi yengxowa kwaye ucofe i-pudding kwiikomityi.

Iikomityi zepudding:

Umgca wama-24 eeminfini ezincinci ezenziwe ngamanqwanqwa amaphepha. Nyibilikisa iitshiphusi kunye neoyile yemifuno kwisitya esincinci kwimicrowave. Gxuma yonke imizuzwana engama-30 kwaye ushushu de iitshiphusi zinyibilike ngokupheleleyo. Icephe malunga ne-1 imfumba ye-tsp. itshokolethi inyibilikile kwilinen nganye yemuffin kwaye isasaze amacala ngasemva kwepuni. Beka iti kwisikhenkcezisi ukufumana ifemu yetshokholethi. Yongeza uluhlu lwesibini lwetshokolethi kwiikomityi, qhwaba kwakhona. Gcina umkhenkce de ulungele ukususa iphepha. Ifriji yeekomityi ze-pudding ezizalisiweyo malunga neeyure ezingama-4, ngoko i-pudding isetha kwaye ifumaneke kancinci. Phezulu nge-cream cream kunye nama-raspberries.

Wenza iikomityi ezingama-24.

Iresiphi ebonelelwe yiFat Girl ebanjelwe kuMzimba weSkinny

Iziqholo ezitshayiweyo zeTofu

Iikhalori ezingama-84, iigram ezingama-4.6 iswekile, ama-6.1 amagremu amafutha, ii-5.6 iigrem iicarbohydrate, 1.9 iigrem protein

Ezi ziqhekeza zeembotyi ezinqabileyo zifumana i-smoky sweet flavour yokunyusa kunye nomxube we-cal-low weesosi kunye neziqholo. Ngelixa unokubakhonza nge-kale kunye nerayisi (njengoko kufanekiselwa), zikhululeke ukudibanisa i-tofu kunye nezinye izithako ukuze ujikeleze isidlo esinempilo, esanelisayo.

Izithako:

Iphakheji enye ye-tofu eyongezelelweyo

1 1/2 tbsp. ioli yesafflower

1 1/2 tbsp. imaple syrup

1 tbsp. irayisi iviniga

I-1/2 tsp. umsi wolwelo

1/4 tsp. umgubo wegalikhi

1/4 - 1/2 tsp. ipele-Pele yecayenne

Imikhombandlela:

Ukucoca i-tofu yakho kwaye uthathe iziqwenga eziyi-8 ezilinganayo. Beka izilayi phantsi kwitawuli ephindwe kabini phezu kwekhitshi kunye nenye ephindwe kabini ngaphezulu kwetawuli ngaphezulu. Beka ibhodi yokusika enkulu ngaphezulu kwaye ubeke iincwadi ezimbalwa ezinzima phezulu. Cinezela i-25 - 35 min. Ukucwilisa i-oven ukuze udibanise kunye ne-rack kwi-slats ephezulu. Hlanganisa zonke ezinye izithako kwisitya esikhulu. Sika i-tofu ibe yi-1/4 kwimicu ebanzi okanye izikwere ezincinci. Beka i-tofu kwisitya esikhulu kunye nezithako ezimanzi kwaye ugxobhoze ngobumnene de ubotshwe kakuhle. Beka i-tofu kwi-pan-lined pan kunye ne-broil imizuzu emine ukuya kwe-sibhozo, de kube yinto ebomvu yegolide kunye nemiphetho emnyama. Ixesha liyahluka ngokuxhomekeke kwi-oven yakho. Flip kunye ne-broil enye imizuzu emine ukuya kwesibhozo kude kube yigolide. Ngokwesiqhelo, icala lesibini limdaka ngokukhawuleza. Susa kwi-oven kwaye usebenze ngokukhawuleza.

Yenza i-3-4 servings.

Iresiphi enikezwe ngumbono odliwayo

I-Hoisin i-Tofu edibeneyo kunye ne-Asparagus

Iikhalori ezili-138, iigremu eziyi-8.2 zeswekile, ama-5.2 amagremu amafutha, i-14.6 yeegram zecarbohydrate, 12.4 yeeprotein

Imikhonto ye-asparagus enqabileyo inika isincoko esimnandi (kunye nesondlo) kwiibhloko ezithambileyo zebhontshisi yebhontshisi, ngelixa isosi ye-hoisin eqholiweyo iboleka esi sidlo ukukhaba okumangalisayo. Ayisiyiyo kuphela esi sidlo yindlela eqinisekileyo yomlilo yokuphembelela iindwendwe zesidlo sangokuhlwa, ikwiikhalori eziphantsi kunye namafutha.

Izithako:

7 oz. i-tofu eqinile

I-1/2 tsp. iimbewu zesesame

2 tbsp. isoso sehoisin

2 tbsp. isosi yesosi esezantsi

1 tsp. Isosi yeSriracha

1 tsp. iswekile emhlophe (ukhetho)

10 imikhonto iasparagus

I-1/2 tsp. iziqholo ezintlanu

Imikhombandlela:

Guqula i-grill okanye ipani ye-grill phezulu. Kwi-skillet encinci, eyomileyo phezu kobushushu obuphakathi toast imbewu yeesame kude kube yigolide. Galela kwipleyiti kwaye ugcine ukuhombisa. Sika ibhloko ye-tofu kwisiqingatha, emva koko ujike icala elinye kwicala layo kwaye usike kwisiqingatha ukuze ube neziqwenga ezibini ezimalunga ne-intshi enye ubukhulu. Gcina isiqingatha esikhulu solunye ukusetyenziswa okanye kabini iresiphi. Beka amaqhekeza esikiweyo kwitawuli yephepha ecocekileyo kwaye wome.

Ukwenza i-sauce:

Kwisitya esincinci sokudibanisa i-hoisin, isoya, iSriracha, kunye neswekile. Bekela ecaleni. Beka i-asparagus kwi-grill (ukhetho: gcoba imikhonto ngeoli yeoli) kunye ne-grill imizuzu emihlanu ukujikeleza imikhonto kude kube ngokulinganayo. Yahlula phakathi kwamacwecwe amabini. Beka i-tofu eyomileyo kwisitya kwaye ufefe macala omabini kunye neentlanzi ezintlanu. Gcoba i-grill nge-tofu yeoli yemifuno kwi-tofu ukuze i-tofu ingabambeli. Beka i-tofu kwi-grill kwaye ungachukumisi umzuzu omnye ukuze ikwazi ukukhangela ngaphandle kokunamathela. Jika i-tofu ngamaqondo angama-45 ukwenza i-"X" yepateni yegrill amanqaku. Pheka imizuzwana engama-30. Sebenzisa i-spatula ngononophelo kwi-tofu ngaphezulu kunye ne-grill yomzuzu omnye. Ngelixa i-grilling, ibrashi okanye i-spoon enye ye-sauce kwi-tofu. Susa i-tofu kwi-grill kunye nendawo ngaphezulu kwemikhonto ye-asparagus. Gxuma i-sauce eseleyo phezu kwepleyiti nganye (uya kuba nenye eyongezelelweyo). Nciphisa imbewu yeesame.

Yenza iinkonzo ezi-2.

Iresiphi ebonelelwe nguJeffrey Saad, umphathi weSiteshi sokupheka Umanyano lweMelika, Indawo yokutyela, umpheki, kunye nombhali we Ikhitshi leHlabathi likaJeffrey Saad: Iiresiphi ngaphandle kwemida (ifumaneka nge-20 kaMatshi)

I-Crunchy Tofu Nuggets

Iikhalori ezingama-80, i-0.7 yeegramu zeswekile, i-1.7 yeegramu zamafutha, i-11.8 gram ye-carbohydrate, i-3.5 gram yeprotheni

Ngubani odinga ii-nuggets zenkuku xa unakho ukutya kwi-tofu nuggets endaweni yoko? Oku kutya ngexesha lokutya kulula ukwenza kwaye kukulungele ukuntywila kwiisosi ezahlukeneyo. Ingcebiso yethu? I-vegan ye-honey yemostade esasazekileyo elula eyenziwe kwi-1 tsp. agave, 2 tbsp. lwemostade, kunye ne-1 tbsp. vegan mayo.

Izithako:

1 ipkhi. i-tofu eqinile (efriziwe, enyibilikisiwe, kwaye icinezelwe)

1 c. ubisi olungenashukela olungenaswekile

3 tbsp. i-bouillon yemifuno

3 tbsp. lwemostade

1 c. Imvuthuluka yesonka se-panko

1 c. umgubo wengqolowa ogcweleyo

Ityuwa kunye nepepile (ukhetho)

Imikhombandlela:

Ukuphelisa i-oven ukuya kuma-degrees angama-400. Thatha i-tofu yakho eqinileyo (efriziwe, inyibilikisiwe, kwaye ucinezele ukuthungwa okungcono), kwaye uyisike ibe zii-cubes ezi-1. Hlanganisa i-vegan "ubisi", i-bouillon yemifuno kunye ne-mustard kunye. Faka i-cubed tofu kumxube "wobisi". Yiqengqele kumgubo wengqolowa. Gxuma kumxube wobisi kwakhona. Qengqeleka kwiimvuthu zepanko. Beka kwi-cookie sheet egayiweyo. Bhaka imizuzu eli-15 ukuya kwengama-20. Yonwabela isosi yakho eshushu, isinxibo seefama, ifinyosi, isardard, njl.

Yenza ama-nuggets ali-16.

Iresiphi ibonelelwe yiVeg Obsession

Ubusi oBuswiti nobumuncu beLemon Tofu

Iikhalori ezingama-47, iigremu eziyi-8.4 zeswekile, i-0.2 yeegramu zamafutha, i-11.8 yeegram ze-carbohydrate, i-0.4 yeeprotein yeeprotein

Enoba ufuna isidlo sokutya esinomdla okanye ufuna nje ukutya okulula, ezi zilayi ezinomsoco kunye nezomuncu zenza ukhetho olukhulu. Umxube we-jam emnandi (njenge-mango chutney) kunye nejusi yelamuni ifaka i-tofu nge-flavour tangy engenakunqandwa engayi kuphazamisa ukutya kwakho okunempilo.

Izithako:

1 ibhloko eyongezelelweyo ye-tofu

1/2 c. ijam esimnandi / ijeli / igcina

1/3 c. ubusi (ukuba awutyi ubusi, sebenzisa i-agave, imephu, okanye isiraphu ye-yacon)

1/4 c. ijusi yelamuni (kwi-pinch, ungasebenzisa i-aple cider iviniga)

Uyazikhethela kodwa uyacetyiswa:

1/4 c. iviniga yeapile cider

I-1/2 tsp. umgubo wejinja

2 tbsp. I-EVOO (okanye i-coconut, iflakisi, i-hemp, ioli yeediliya)

Imikhombandlela:

Hlanganisa i-marinade kwisitya kwaye uvumele i-tofu ukuba ihambe ngomzuzu okungenani i-15 imizuzu ukuya kubusuku bonke. Bhaka kwi-cookie sheet ene-foil kwi-degrees ezingama-450 kwimizuzu engama-20 kwicala lokuqala (incam: ubusi buya ku-caramelize, ngoko sebenzisa i-foil ukucoca ngokulula). Emva koko, flip kwaye ubhaka malunga nemizuzu engama-10 ngaphezulu. Jonga ubusi kuba iswekile zinokutsha. Faka izinto ezongezelelweyo kwisikhongozeli kwaye uzigcine efrijini ukuya kutsho kwiintsuku ezine ukuya kwezintlanu.

Yenza izilayi ezili-18 ezinde, ezibhityileyo.

Iresiphi enikezelwe nguLove Veggies kunye neYoga

Tofu emnyama

Iikhalori ezingama-24, i-1.3 gram yeoli, i-1.8 grams ye-carbohydrate, i-2.2 gram yeprotheni

Ngamanye amaxesha konke okufunekayo kukuncinci kwe-seasonings enkulu ukwenza isitya se-tofu somlomo. Kule iresiphi elula, vele ugqoke isiqwenga ngasinye kwiziqholo ezenziwe nge-chili powder, ikumin, kunye ne-cayenne kwisitya esine-spicy esingasondeli nakukophula i-calorie bank!

Izithako:

1 ibhloko tofu

1/4 tsp. icayenne

1/4 tsp. itswele legranulated

1/4 tsp. igalikhi eguqulweyo

1/4 tsp. umgubo wesilili

1/4 tsp. ikumin, umhlaba

1/4 tsp. yekoriyandire, emhlabeni

1/4 tsp. i-peppercorns emnyama, umhlaba

1 tbsp. paprika

I-1/2 tsp. thyme

Imikhombandlela:

Gcoba i-tofu kwisiqholo. Kwi-skillet eshushu, itofu emdaka ngaphandle kweoyile okanye amanzi. Xa imiphetho ibrown, flip kunye nesigqubuthelo sipheke de kuphekwe. Ixesha lixhomekeke kubukhulu be tofu.

Yenza i-4 4 oz. iinkonzo.

Iresiphi enikezelwe nguChef Anthony Stewart wePritikin Longevity Centre eMiami, eFlorida

Ithanga Ubusi Tofu

29 iikhalori, 6.5 grams iswekile, 0.2 grams amafutha, 6.9 grams iicarbohydrates, 0.4 grams protein

Ngubani owaziyo ukuba ibhotolo yamathanga kunye nobusi ziya kwenza ezi zinto zinkulu kangaka ukuya kwi-tofu? Ezi zilayi zinambitheka kamnandi zinoburhabaxa besiponji kwaye zikushiye wanelisekile ngokugqibeleleyo.

Izithako:

1 ibhloko eyongezelelweyo ye-tofu

1/4 c. ibhotolo ithanga

1/3 c. ubusi (okanye i-agave okanye imephu)

1 tsp. ijinja yomhlaba

1/4 c. iviniga yeapile cider

Ukhetho:

Dash yedamari okanye isosi yesosi

I-pinch ye-nutmeg / i-cayenne / i-chili powder / i-cumin / i-pumpkin spice / isinamon

Ukuhanjiswa kwe-EVOO / coconut / hemp yeoyile

Imikhombandlela:

Whisk ukudibanisa zonke izithako. Marinate i-tofu elityiweyo imizuzu eyi-15 ukuya kwiiyure ezingama-24. Bhaka kwi-cookie sheet ene-foil kwi-degrees ezingama-450 kwimizuzu engama-20 kwaye uphephe kwaye upheke enye imizuzu emihlanu okanye njalo. Qaphela: Ndisebenzise i-tofu eyayifriziwe ngaphambili, yanyibilikiswa, kwaye icinezelwe.

Yenza izilayi ezili-18 ezinde, ezibhityileyo.

Iresiphi enikezwe yimifuno yothando kunye neyoga

Creamy Triple Green Pesto

436 iikhalori, 3.1 grams iswekile, 42 grams amafutha, 12.4 grams iicarbohydrates, 5.6 grams protein

Ukuba uyayithanda i-pesto kodwa uyifumana ityebile kakhulu (enkosi kwimithamo yeoyile ye-olive, ipine nuts, kunye ne-Parmesan cheese), zama le concoction yoyilo yenziwe nge-silken tofu kunye nemifuno. Fumana iindlela zokuhombisa izitya zakho ozithandayo, ezifana nepasika yengqolowa okanye ipizza, ngale sosi imnandi, enezikhalori ezimalunga nama-436 ikomityi nganye.

Izithako:

1/2 c. ertyisi

50 g. ispinatshi

Amaqabunga ama-basil angama-30

1/4 c. Iicashews ezingenatyiwa

1 ikonofile

5 tbsp. i-oyile ye-olivu

4 tbsp. tofu yesilika

Ukugaya ipepile emnyama

Imikhombandlela:

Blanch ii-ertyisi imizuzu embalwa ukuthamba kancinci. Yenza isipinatshi ngokubeka kwi-colander kwaye uthele ngaphezulu kweketile enamanzi abilayo. Xa usile, hlamba ngamanzi abandayo kwaye ucofe ulwelo oluninzi kangangoko. Whiz zonke izithako kunye kunye nexesha kunye nepilisi emnyama entsha.

Yenza iikomityi ezi-2.

Iresiphi enikezwe ziiTatayi eziTyiweyo

Marine Tofu

39 calories, 1.2 grams amafutha, 4.2 grams carbohydrates, 2.5 grams protein

Iresiphi esempilweni ithatha kuphela imizuzu embalwa yexesha lokulungiselela, kodwa iziphumo zinomtsalane! Ukucwenga izilayi ze tofu kwiviniga yebhalsam, igalikhi, kunye neoregano kunika isidlo ukuba silume ngakumbi. Khonza kunye nemifuno yakho oyithandayo ukugqibezela isidlo sakho.

Izithako:

Ibhloko e-1 yetofu eyongezelelekileyo

1/2 c. iviniga yebhalsamu

3 tbsp. igalikhi enqunqwe

2 tbsp. i-oregano eyomileyo

Imikhombandlela:

Sika i-tofu ibe ngamaqhekeza. Hlanganisa iviniga yebhalsam, igalikhi, kunye ne-oregano kunye, kunye ne-tofu ye-marinate imizuzu engama-30. I-grill, ukubhaka, okanye i-pan-sear.

Yenza iinkonzo ezi-4.

Iresiphi enikezelwe nguChef Anthony Stewart wePritikin Longevity Centre eMiami, eFlorida

Uphengululo lwe