Li-Recipes tsa Tofu tse 10 tsa Tatso bakeng sa Tahlehelo ea Boima ba 'mele

Litaba

• Tofu e entsoeng ke Pistachio
• Likopi tsa tsokolate tsa Tofu Pudding
• Li-spicy tse tsuba Tofu
• Tofu e halikiloeng ea Hoisin le Asparagus
• Likokoana-hloko tse hlabang tsa Tofu
• Honey Honey Lemon Tofu
• Tofu e Ntšo
• Tofu ea Mokopu
• Creamy Triple Green Pesto
• Tofu ea Marine
• Tlhahlobo bakeng sa

Na u nahana hore tofu ha e na monate ebile ha e na tatso? Li-diresepe tsena tse nosetsang molomo li tla fetola mohopolo ka li-curd tsa linaoa tse bonolo, tse bosootho bo sa feleng! Tofu ha e ntle feela bakeng sa lijo tse nang le likhalori tse tlase, e na le liprotheine tsa soya, tšepe le mafura a mafura a omega-3. Tofu hape ke e 'ngoe ea lijo tse feto-fetohang ka ho fetisisa, e leng se etsang hore e be motheo o motle bakeng sa lijo tse monate le li-dessert tse monate. Sheba lijana tsena tse 10 tse monate tse monate feela!

Tofu e entsoeng ke Pistachio

Lik'hilojule tse 243, ligrama tse 15 mafura, ligrama tse 19 lik'habohaedreite, ligrama tse 14 tsa protheine, limiligrama tse 570 tsa sodium, ligrama tse 4 tsa fiber

K'honthineng ena e ikhethang, matlapa a tofu a ineloa ka har'a motsoako oa linate oa pistachio le li-breadcrumbs bakeng sa sejana se pakiloeng ka tatso se nang le sebopeho se khahlisang.

Lisebelisoa:

14 oz. tofu

2 tbsp. moriana oa soya o tlaase

1 1/2 lilae tsa bohobe ba koro e feletseng

1/2 c. linate tsa pistachio

Pepere e fatše ho latsoa

2 tbsp. mosetareta o monate

2 tbsp. sirapo ea maple

1/2 tbsp. moriana oa soya o tlaase

1 tbsp. tofu mayonnaise

Litsela:

Preheat oven ho likhato tse 400; lokisetsa lakane ea ho baka ka ho e tlotsa ka oli hanyenyane kapa ho e tšela ka liner silicone. Khaola tofu ho 8 1/2-in. lilae ebe o li omisa hanyane ka lithaole tsa pampiri. Hlatsoa mahlakore ka bobeli a tofu ka 2 tbsp. soy sauce 'me u behelle ka thōko ho tsamaea metsing bonyane metsotso e 10. Ha tofu e ntse e marinating, beha bohobe ka har'a sesebelisoa sa lijo 'me u phunyeletse ka li-crumbs tse ntle. Lekanya kopi e le 'ngoe ea li-crumbs ka sekotlolo se sephara, se sa tebang (boloka li-crumbs leha e le life tse setseng bakeng sa tšebeliso e' ngoe.) Hlakola li-pistachios ka har'a processor ho fihlela li fokotsehile ho ba likotoana tse ntle. Li kenye ho li-breadcrumbs hammoho le grating e fanoang ka seatla se bulehileng ea pepere e ntšo ebe u kopanya hantle. Ka sekotlolo se seng se sa tebang, kopanya mosetareta, sirapo, moriana oa soya le mayo. Kenya selae sa tofu ka har'a motsoako oa mosetareta, u koahele ka mahlakoreng 'ohle ka bonolo; ebe u e beha ka har'a li-breadcrumbs, u fafatse li-crumbs ka holimo le mahlakoreng, 'me u li hatelle hanyenyane ka tofu. Beha pampiri ea ho baka e lokisitsoeng. Pheta ka likhae tsohle tsa tofu. Kenya tofu ka ontong ebe u chesa metsotso e 20, kapa ho fihlela li-breadcrumbs li le sootho. Sebeletsa ka sauce ea khetho ea hau.

E etsa li-servings tse 4.

Recipe e fanoe ke FatFree Vegan Kitchen

Likopi tsa tsokolate tsa Tofu Pudding

Lik'hilojule tse 112, ligrama tse 10,3 tsa tsoekere, ligrama tse 6.5 tsa mafura, ligrama tse 11.8 tsa lik'habohaedreite, ligrama tse 1,7 tsa protheine

U lakatsa ntho e monate? Tofu ha e le hantle e etsa motheo o phetseng hantle bakeng sa li-dessert tse tlaase joaloka pudding ena e boreleli. Koahela pheko ena e monate u sebelisa chokolete mme, ehlile, u be le tofu e ngata, ebe u tšela pudding ka linoelo tse jeoang tsa chokolete.

Lisebelisoa:

Bakeng sa pudding ea tofu ea chokolete:

1 lebokose la tofu, le tšolotsoeng

2 tbsp. lero la agave

1/2 c. tsokolate chips, e qhibilihisoa 'me e pholile hanyenyane

1/4 c. sopho e entsoeng ka chokolete (mofuta oo uo sebelisang bakeng sa lebese la chokolete)

Bakeng sa linoelo tsa pudding:

2 c. chokolete chips

2 tbsp. oli ea limela

1 recipe ea tsokolate tofu pudding

Lihlahla tse tala

Krime e shapuoa

Litsela:

Bakeng sa pudding ea tofu ea chokolete:

Kenya metsoako eohle ka Vitamix (kapa blender) le puree ho fihlela e boreleli. Refrigerate ho fihlela o itokiselitse ho tlatsa linoelo tsa chokolete (metsotso e ka bang 30). Ha u se u itokiselitse ho tlatsa linoelo, tšela pudding ka mokotleng o moholo oa zip-lock. Khaola sekoti sekhutlong se ka tlase sa mokotla ebe o pepeta pudding ka har'a linoelo.

Bakeng sa linoelo tsa pudding:

Likhoele tse 24 tsa mini muffin tse nang le liners tsa pampiri. Qhibiliha li-chips le oli ea meroho ka sekotlolo se senyenyane ka microwave. Hlohlelletsa metsotsoana e meng le e meng e 30 le mocheso ho fihlela likhase li qhibilihile ka botlalo. Khaba ka 1 heaping tsp. tsokolate e qhibilihisitsoeng ka har'a liner e 'ngoe le e' ngoe ea 'muffin ebe e hasanya mahlakore ka morao ea khaba. Kenya thini ka sehatsetsing hore feme ea chokolete e tiee. Kenya lera la bobeli la chokolete ho linoelo, leqhoa hape. Boloka hoamisoa ho fihlela u se u loketse ho tlosa pampiri. Refrigerate linoelo tse tletseng pudding ka lihora tse ka bang 4, ka hona pudding ea beha 'me ea tiea. Holimo ka tranelate e shapuoa le tse tala.

E etsa linoelo tse 24.

Recipe e fanoe ke Fat Girl Trapped in a Skinny Body

Li-spicy tse tsuba Tofu

Lik'hilojule tse 84, ligrama tse 4,6 tsa tsoekere, ligrama tse 6.1 mafura, ligrama tse 5,6 lik'habohaedreite, ligrama tse 1,9 tsa protheine

Li-curd tsena tsa linaoa tse benyang hanyenyane li fumana tatso e monate e kubellang mosi ka motsoako o tlaase oa lisoso le linoko. Ha o ntse o ka li sebeletsa ka khale le raese (joalo ka ha ho tšoantšetsoa), ikutloe u lokolohile ho kopanya tofu le lisebelisoa tse ling ho etsa lijo tse phetseng hantle le tse khotsofatsang.

Lisebelisoa:

Pakete e le 1 ea tofu e tiileng

1 1/2 tbsp. safflower oli

1 1/2 tbsp. sirapo ea maple

1 tbsp. asene ea raese

1/2 tsp. mosi o metsi

1/4 tsp. phofo ea konofolo

1/4 - 1/2 tsp. pepere ea Cayenne

Litsela:

Hlatsoa tofu ea hau 'me u khaole likhae tse 8 tse lekanang. Ala lilae fatše holim'a thaole ea kichineng e habeli ka holim'a thaole e 'ngoe e habeli ka holimo. Beha lepolanka le leholo la ho itšeha ka holimo 'me u behe libuka tse seng kae tse boima ka holimo. Tobetsa bakeng sa 25 - 35 min. Preheat oven ho koahela ka rack holim'a li-slats tse holimo. Hlakola lisebelisoa tse ling kaofela ka sekotlolo se seholo. Khaola tofu ka 1/4 in. Beha tofu ka sekotlolo se seholo se nang le metsoako e metsi ebe u hlohlelletsa ka bonolo ho fihlela o koahetsoe hantle. Beha tofu ka pane e entsoeng ka letlalo 'me u koahele metsotso e mene ho isa ho e robeli, ho fihlela e le putsoa ka khauta ka likarolo tse lefifi hanyane. Nako e fapana ho latela ontong ea hau. Flip le broil metsotso e meng e mene ho isa ho e robeli ho fihlela e le sootho ea khauta. Ka tloaelo, lehlakore la bobeli le sootho kapele. Tlosa ka ontong 'me u sebeletse hang-hang.

E etsa li-servings tse 3-4.

Recipe e fanoe ke Pono e jeoang

Tofu e halikiloeng ea Hoisin le Asparagus

Lik'hilojule tse 138, ligrama tse 8.2 tsa tsoekere, ligrama tse 5.2 mafura, ligrama tse 14.6 lik'habohaedreite, ligrama tse 12,4 tsa protheine

Marumo a asparagus a hlabang a fana ka mokhoa o monate (le o matlafatsang) ho li-block tsa linaoa, ha phofshoana ea moriana oa hoisin e etsa hore sejana sena e be tatso e makatsang. Hase feela hore lijo tsena ke tsela e tiileng ea ho khahlisa baeti ba lijo tsa mantsiboea, hape li na le lik'halori tse tlaase le mafura.

Lisebelisoa:

7 oz. tofu e tiileng

1/2 tsp. peo ea sesame

2 tbsp. moriana oa hoisin

2 tbsp. moriana oa soya o tlaase

1 tsp. Sriracha mongobo

1 tsp. tsoekere e tšoeu (ka boikhethelo)

10 marumo asparagase

1/2 tsp. dinoko tse hlano

Litsela:

Tlosa grill kapa pan ea grill holimo. Ka har'a skillet e nyenyane, e omeletseng holim'a mocheso o mofuthu, chesa peo ea sesame ho fihlela khauta. Tšela holim'a poleiti 'me u boloke bakeng sa ho khabisa. Khaola tofu block ka halofo, ebe u fetola halofo e le lehlakoreng la eona ebe u e khaola ka halofo e le hore u be le likotoana tse peli tse ka bang 1 cm. Boloka halofo e kholo bakeng sa ts'ebeliso e ngoe kapa habeli risepe. Beha likotoana tse sehiloeng holim'a thaole e hloekileng ea pampiri 'me u omelle.

Ho etsa mongobo:

Ka sekotlolo se senyenyane kopanya hoisin, soya, Sriracha le tsoekere. Behella ka thoko. Beha asparagus holim'a grill (ka ho ikhethela: tšela marumo ka ho tšoara oli) le grill ka metsotso e mehlano o potoloha marumo ho fihlela o ts'oetsoe ka mokhoa o ts'oanang. Arola lipakeng tsa lipoleiti tse peli. Beha tofu e ommeng ka poleiti ebe u fafatsa mahlakore ka bobeli ka linoko tse hlano. Hlakola grill ka ho ama oli ea meroho holim'a thaole e le hore tofu e se ke ea khomarela. Beha tofu holim'a grill 'me u se ke ua ama motsotso o le mong e le hore e ka batlisisa ntle le ho khomarela. Tlosa likhato tse 45 tsa tofu ho theha matšoao a "X" a grill. Pheha metsotsoana e 30. Ho sebelisa spatula ka hloko tlanya tofu le grill ka motsotso o mong. Ha e ntse e chesa, hlatsoa kapa khaba mongobo ho tofu. Tlosa tofu ho tswa ho grill 'me u behe holim'a marumo a asparagus. Koahela sopho e setseng holim'a poleiti ka 'ngoe (u tla ba le e eketsehileng). Fafatsa le lipeo tsa sesame.

E etsa li-servings tse 2.

Recipe e fanoe ke Jeffrey Saad, Cooking Channel moamoheli oa Litakatso Tse Kopaneng tsa Amerika, reschorenteur, seapehi le sengoli sa Jeffrey Saad's Global Kitchen: Recipes Without Borders (e fumaneha ka la 20 Hlakubele)

Likokoana-hloko tse hlabang tsa Tofu

Lik'hilojule tse 80, ligrama tse 0,7 tsa tsoekere, ligrama tse 1.7 tsa mafura, ligrama tse 11.8 tsa lik'habohaedreite, ligrama tse 3,5 tsa protheine.

Ke mang ea hlokang li-nuggets tsa likhoho ha o ka khona ho sebelisa li-tug nuggets tse nang le phepo ho fapana? Lijo tsena tsa nako ea lijo li bonolo ho etsoa, ​​​​'me li loketse ho qoelisoa ka har'a li-sauces tse fapaneng. Tlhahiso ea rona? Motsoako o monate oa mahe a linotši a mosetareta o entsoeng ka 1 tsp. letsoai, 2 tbsp. mosetareta, le 1 tbsp. vegan mayo.

Lisebelisoa:

1 mokeli. tofu e tiileng (e leqhoa, e qhibilihisitsoeng le e hatelitsoeng)

1 c. lebese le sa tsoakoang le sa tsoakoang ka lebese

3 tbsp. bouillon ea meroho

3 tbsp. mosetareta

1 c. makumane a bohobe ba panko

1 c. phofo e tletseng koro

Letsoai le pepere (ka khetho)

Litsela:

Preheat oven ho likhato tse 400. Nka tofu ea hau e tiileng (e nang le leqhoa, e qhibilihisitsoeng, ebe e hatelloa bakeng sa mokhoa o motle), ebe oe tšela ka li-cubes tse 1. Kopanya "lebese" la vegan, bouillon ea meroho le mosetareta hammoho. Kenya cubed tofu ka har'a motsoako oa "lebese". E phuthele ka phofo ea koro. Kena ka har'a motsoako oa lebese hape. Rōlela ka makumane a panko. Beha letlapa la cookie le tlotsitsoeng. Bake metsotso e 15 ho isa ho e 20. Natefeloa ka soso ea hau e chesang, moaparo oa ranch oa vegan, ketchup, mosetareta, jj.

E etsa li-nuggets tse 16.

Recipe e fanoe ke Veg Obsession

Honey Honey Lemon Tofu

Lik'hilojule tse 47, ligrama tse 8.4 tsa tsoekere, ligrama tse 0,2 tsa mafura, ligrama tse 11.8 tsa lik'habohaedreite, ligrama tse 0,4 tsa protheine

Ho sa tsotellehe hore na u hloka lijo tsa mantsiboea tse monate kapa u batla feela seneke se monate, lilae tsena tsa tofu tse monate le tse bolila li etsa khetho e ntle haholo. Motsoako oa jeme e monate (joaloka mango chutney) le lero la lemone li kenya tofu ka tatso e ke keng ea qojoa e ke keng ea kena-kenana le lijo tsa hau tse phetseng hantle.

Lisebelisoa:

1 block tofu e tiileng

1/2 c. jeme e monate / jelly / e boloka

1/3 c. mahe a linotši (haeba u sa je mahe a linotši, sebelisa agave, maple, kapa sirapo ea yacon)

1/4 c. lero la lemone (ka pinch, o ka sebelisa asene ea cider)

U ka khetha empa ua khothaletsa:

1/4 c. asene ea apole

1/2 tsp. phofo ea ginger

2 tbsp. EVOO (kapa kokonate, folaxe, hemp, oli e tlotsitsoeng)

Litsela:

Kopanya marinade ka sekotlolo ebe o lumella tofu hore e tsamaee ka sekepe bonyane metsotso e 15 ho fihlela bosiu bo le bong. Boha ka lakane e koahetsoeng ka li-cookie ka likhato tse 450 metsotso e 20 ka lehlakoreng la pele (ntlha: mahe a linotši a tla ba caramelize, kahoo sebelisa foil bakeng sa ho hloekisa habonolo). Ka mor'a moo, flip 'me u chesoe ka metsotso e meng e 10. Shebella mahe a linotši hobane tsoekere e ka chesa. Kenya lintho tse ling ka har'a sets'oants'o ebe u li boloka ka sehatsetsing ho fihlela matsatsi a mane ho isa ho a mahlano.

E etsa likhae tse 18 tse telele, tse tšesaane.

Recipe e fanoe ke Veggies ea Lerato le Yoga

Tofu e Ntšo

24 lik'hilojule, 1.3 dikgerama mafura, 1.8 dikgerama lik'habohaedreite, 2.2 dikgerama protheine

Ka linako tse ling ho hlokahala feela lijo tse monate tse 'maloa ho etsa sejana sa tofu se nosetsang molomo. Kerekeng ena e bonolo, apesa sekhechana se seng le se seng ka linoko tse kopantsoeng joalo ka phofo ea chili, kumine le cayenne bakeng sa sejana se nokiloeng se ke keng sa atamela ho roba banka ea khalori!

Lisebelisoa:

Tofu e le 1

1/4 tsp. cayenne

1/4 tsp. eiee e nang le granulated

1/4 tsp. konofolo ea granulated

1/4 tsp. phofo ea chili

1/4 tsp. kumine, fatše

1/4 tsp. coriander, fatše

1/4 tsp. li-peppercorn tse ntšo, fatše

1 tbsp. paprika

1/2 tsp. thyme

Litsela:

Apara tofu ka linoko. Ka skillet e chesang, tofu e sootho e se nang oli kapa metsi. Ha metshetshe sootho, Flip le koahela pheha ho fihlela pheha le joalo. Nako e latela botenya ba tofu.

E etsa 4 4 oz. litšebeletso.

Recipe e fanoeng ke Chef Anthony Stewart oa Pritikin Longevity Center e Miami, Florida

Tofu ea Mokopu

Lik'hilojule tse 29, ligrama tse 6.5 tsa tsoekere, ligrama tse 0,2 tsa mafura, ligrama tse 6.9 tsa lik'habohaedreite, ligrama tse 0,4 tsa protheine

Ke mang ea neng a tseba hore botoro ea mokopu le mahe a linotši li ne li tla etsa li-companies tse kholo joalo ho tofu? Lilatsoana tsena tse latsoehang monate li na le sebopeho sa spongy 'me li u siea u khotsofetse ka ho phethahetseng.

Lisebelisoa:

1 block tofu e tiileng

1/4 c. mokopu botoro

1/3 c. mahe a linotši (kapa agave kapa maple)

1 tsp. ginger e fatše

1/4 c. asene ea apole

Boikhethelo:

Dash ea tamari kapa moriana oa soya

Pinch ea nutmeg/cayenne/chili powder/kumine/senoko sa mokopu/sinamone

Drizzle ea oli ea EVOO / coconut / hemp

Litsela:

Whisk ho kopanya lisebelisoa tsohle. Tsamaea ka tofu e nkiloeng ka metsotso e 15 ho isa ho lihora tse 24. Boha letlapeng la li-cookie tse nang le foil ka likhato tse 450 ka metsotso e 20 ebe u pheha ebe u pheha metsotso e meng e mehlano kapa ho feta. Tlhokomeliso: Ke ne ke sebelisa tofu eo pele e neng e le leqhoa, e qhibilihisoa le ho hatelloa.

E etsa lilae tse 18 tse telele, tse tšesaane.

Recipe e fanoe ke Veggies ea Lerato le Yoga

Creamy Triple Green Pesto

Lik'hilojule tse 436, ligrama tse 3.1 tsa tsoekere, ligrama tse 42 tsa mafura, ligrama tse 12.4 lik'habohaedreite, ligrama tse 5.6 tsa protheine

Haeba u rata pesto empa u e fumana e le mafura haholo (ka lebaka la oli e ngata ea mohloaare, linate tsa phaene le chisi ea Parmesan), leka motsoako ona oa pōpo o entsoeng ka tofu ea silika le li-veggies. Batla mekhoa ea ho khabisa lijana tseo u li ratang, joalo ka pasta ea koro e felletseng kapa pizza, ka sopho ena e monate, e bolokang li-calories tse ka bang 436 kopi ka 'ngoe.

Lisebelisoa:

1/2 c. lierekisi

50 g. sepinichi

Makhasi a 30 a basil

1/4 c. makhese a senang letsoai

1 clove ea konofolo

5 tbsp. oli ea mohloaare

4 tbsp. silken tofu

Sila pepere e ntšo

Litsela:

Blanch lierekisi ka metsotso e 'maloa ho nolofatsa hanyenyane. Etsa sepinatjhe ka ho kenya colander le ho tšela kettleful ea metsi a belang. Ha o sehla, hlatsoa ka metsi a batang 'me u pepete mokelikeli o mongata kamoo u ka khonang. Kopanya lisebelisoa tsohle 'me u kenye pepere e ntšo e sa tsoa khuoa.

E etsa likopi tse 2.

Recipe e fanoeng ke litamati tse halikiloeng

Tofu ea Marine

Lik'hilojule tse 39, ligrama tse 1,2 tsa mafura, ligrama tse 4.2 tsa lik'habohaedreite, ligrama tse 2,5 tsa protheine

Kakaretso ena e phetseng hantle e nka metsotso e seng mekae feela ea nako ea pele, empa liphello li monate! Ho noa lilae tsa tofu ka asene ea balsame, konofolo le oregano ho fa sejana ho loma ho eketsehileng. Sebeletsa ka likokoana-hloko tseo u li ratang haholo ho phethela lijo tsa hau.

Lisebelisoa:

1 thibela tofu e eketsehileng

1/2 c. asene ea balsame

3 tbsp. konofolo e khaotsoeng

2 tbsp. oregano e omisitsoeng

Litsela:

Khaola tofu ka lilae. Kopanya asene ea balsame, konofolo le oregano hammoho, 'me u tsamaee ka tofu ka metsotso e 30. Grill, baka, kapa pan-sear.

E etsa li-servings tse 4.

Recipe e fanoeng ke Chef Anthony Stewart oa Pritikin Longevity Center e Miami, Florida

Tlhahlobo bakeng sa