Maphikidwe 10 a Tofu Opaka Tofu Ochepetsa Kuwonda

Zamkati

• Tofu Wophulika Pistachio
• Makapu a Pudding a Chokoleti
• Zokometsera Zosuta Tofu
• Hoisin Glazed Tofu Wokazinga ndi Katsitsumzukwa
• Zosakaniza za Tofu Nuggets
• Honey Wokoma ndi Wosasa Ndimu Tofu
• Wakuda Tofu
• Dzungu Honey Tofu
• Creamy Triple Green Pesto
• Marine Tofu
• Onaninso za

Ganizirani kuti tofu ndi yopusa komanso yosasangalatsa? Maphikidwe othirira mkamwa awa asintha malingaliro anu pankhani yazofewa, zotsekemera za nyemba zosatha! Sikuti tofu ndi yabwino pazakudya zotsika kwambiri, imakhala ndi mapuloteni abwino kwa inu a soya, ayironi, ndi omega-3 fatty acids. Tofu ndi imodzi mwazakudya zosunthika kwambiri, zomwe zimapangitsa kuti ikhale maziko abwino azolowera zokometsera komanso zotsekemera zotsekemera. Onani zakudya 10 zokoma izi zomwe sizikumveka bwino!

Tofu Wophulika Pistachio

243 zopatsa mphamvu, 15 magalamu mafuta, 19 magalamu chakudya, 14 magalamu mapuloteni, 570 mamiligalamu ndi sodium, 4 magalamu CHIKWANGWANI

Mu njira yapaderayi, ma slabs a tofu amamizidwa mu mtedza wosakaniza wa pistachio ndi mikate ya mkate ya mbale yodzaza ndi zonunkhira zokongola.

Zosakaniza:

14 oz. tofu

2 tbsp. msuzi wa soya wotsika kwambiri

1 1/2 magawo a mkate wathunthu wa tirigu

1/2 c. mtedza wa pistachio

Tsabola pansi kulawa

2 tbsp. mpiru zokometsera

2 tbsp. mapulo manyuchi

1/2 tbsp. msuzi wa soya wotsika kwambiri

1 tbsp. tofu mayonesi

Mayendedwe:

Preheat uvuni ku madigiri 400; Konzani pepala lophika pothira mafuta mopepuka kapena kuyikapo ndi zingwe za silikoni. Dulani tofu mu 8 1/2-in. magawo ndi ziume izo mopepuka ndi mapepala matawulo. Sambani mbali zonse ziwiri za tofu ndi 2 tbsp. msuzi wa soya ndikuyika pambali kuti muzisamba kwa mphindi 10. Pamene tofu akuyenda panyanja, ikani mkatewo mu pulogalamu ya chakudya ndikupaka zinyenyeswazi zabwino. Pezani chikho chimodzi cha zinyenyeswazi mu mbale yayikulu, yosaya (sungani zinyenyeswazi zotsalira kuti mugwiritse ntchito ina.) Pukutani ma pistachios mu purosesa mpaka asanduke zinyenyeswazi. Onjezerani kuzakudya za mkate pamodzi ndi grating wowolowa manja wa tsabola wakuda, ndikusakaniza bwino. Mu mbale ina yosazama, phatikiza mpiru, madzi, msuzi wa soya, ndi mayonesi. Dulani chidutswa cha tofu mu chisakanizo cha mpiru, kuphimba mopepuka mbali zonse; kenaka ikani mu zinyenyeswazi, ndi kuwaza zinyenyeswazi pamwamba ndi pambali, ndikuzikakamiza mu tofu. Ikani pa pepala lokonzekera kuphika. Bwerezani ndi magawo onse a tofu. Ikani tofu mu uvuni ndikuphika kwa mphindi 20, kapena mpaka zikombo za mkate zikhale zofiirira. Kutumikira ndi msuzi wosankha.

Amapanga 4 servings.

Chinsinsi choperekedwa ndi FatFree Vegan Kitchen

Makapu a Pudding a Chokoleti

Makilogalamu 112, 10.3 magalamu shuga, 6.5 magalamu mafuta, 11.8 magalamu chakudya, 1.7 magalamu mapuloteni

Kulakalaka china chokoma? Tofu amapanga maziko abwino azakudya zochepetsera zochepa monga pudding yosalala iyi. Ikani chokoleti ichi chokoma pogwiritsa ntchito chokoleti, komanso, tofu wambiri, kenako supuni pudding mu makapu a chokoleti.

Zosakaniza:

Kwa chokoleti tofu pudding:

1 bokosi la tofu, latsanulidwa

2 tbsp. timadzi ta agave

1/2 c. chokoleti chips, anasungunuka ndi utakhazikika pang'ono

1/4 c. chokoleti msuzi (mtundu womwe mumagwiritsa ntchito mkaka wa chokoleti)

Kwa makapu a pudding:

2 c. chokoleti tchipisi

2 tbsp. mafuta a masamba

1 Chinsinsi chokoleti tofu pudding

Raspberries

Zakudya zonona

Mayendedwe:

Kwa chokoleti tofu pudding:

Ikani zosakaniza zonse mu Vitamix (kapena blender) ndi puree mpaka yosalala. Refrigerate mpaka mutakonzeka kudzaza makapu a chokoleti (pafupifupi mphindi 30). Mukakonzeka kudzaza makapu, ikani pudding mu thumba lalikulu la zipi. Dulani kabowo kakang'ono pansi pa ngodya ya thumba ndikufinya pudding mu makapu.

Kwa makapu a pudding:

Mzere 24 mini muffin zitini ndi mapepala a mapepala. Sungunulani chips ndi mafuta a masamba mu mbale yaing'ono mu microwave. Onetsetsani masekondi 30 aliwonse ndi kutentha mpaka tchipisi titasungunuka. Supuni pafupifupi 1 heaping tsp. chokoleti chosungunuka mu liner iliyonse ya muffin ndikuyala mbali ndi kumbuyo kwa supuni. Ikani malata mufiriji kuti chokoleti chikhale cholimba. Onjezani chokoleti chachiwiri pamakapu, onaninso. Khalani ozizira mpaka mwakonzeka kuchotsa pepala. Refrigerate makapu odzaza pudding kwa maola pafupifupi 4, kotero pudding imakhazikika ndikukhala olimba pang'ono. Pamwamba ndi kirimu chokwapulidwa ndi raspberries.

Amapanga makapu 24.

Chinsinsi choperekedwa ndi Fat Girl Wotsekeredwa M'thupi Loyenda

Zokometsera Zosuta Tofu

84 zopatsa mphamvu, 4.6 magalamu shuga, 6.1 magalamu mafuta, 5.6 magalamu chakudya, 1.9 magalamu mapuloteni

Zingwe zazing'onoting'ono za nyemba zimatulutsa fungo lokoma ndi msuzi wamafuta ochepa ndi zonunkhira. Ngakhale mutha kuwatumikira ndi kale ndi mpunga (monga chithunzi), omasuka kuphatikiza tofu ndi zinthu zina kuti mupeze chakudya chopatsa thanzi.

Zosakaniza:

Phukusi limodzi lowonjezera-tofu

1 1/2 tbsp. mafuta a masamba

1 1/2 tbsp. mapulo manyuchi

1 tbsp. viniga wosasa

1/2 tsp. utsi wamadzi

1/4 tsp. ufa wa adyo

1/4 - 1/2 tsp. tsabola wamtali

Mayendedwe:

Sambani tofu yanu ndikudula magawo 8 ofanana. Ikani magawowo pansi pa chopukutira chowirikiza kawiri pamwamba pa khitchini ndi chopukutira china pamwamba. Ikani bolodi lalikulu pamwamba ndikuyika mabuku angapo olemera pamwamba. Dinani kwa 25 - 35 min. Preheat uvuni kuti uziwotcha ndi choyikapo pamwamba pa slats. Sakanizani zosakaniza zina zonse mu mbale yayikulu. Kagawani tofu mu 1/4 mkati. Mizere yayikulu kapena mabwalo ang'onoang'ono. Ikani tofu mu mbale yayikulu ndi zosakaniza zonyowa ndikugwedeza mofatsa kwambiri mpaka mutakutidwa bwino. Ikani tofu pa poto yokhala ndi zikopa ndi kuphika kwa mphindi zinayi kapena zisanu ndi zitatu, mpaka golide wofiira ndi mdima wandiweyani. Nthawi imasiyanasiyana kutengera uvuni wanu. Flip ndi kuphika kwa mphindi zinayi kapena zisanu ndi zitatu mpaka golide wofiira. Nthawi zambiri, mbali yachiwiri imafulumira mwachangu. Chotsani mu uvuni ndikutumikira nthawi yomweyo.

Amapanga 3-4 servings.

Chinsinsi choperekedwa ndi The Edible Perspective

Hoisin Glazed Tofu Wokazinga ndi Katsitsumzukwa

138 calories, 8.2 magalamu shuga, 5.2 magalamu mafuta, 14.6 magalamu chakudya, 12.4 magalamu mapuloteni

Mikondo yatsitsumzukwa ya katsitsumzukwa imapereka chokoma (ndi chopatsa thanzi) chotsitsa chofewa cha nyemba, pomwe msuzi wokometsera wa hoisin umapangitsa mbale iyi kukhala yodabwitsa kwambiri. Sikuti chakudya ichi ndi njira yotsimikizika yokondwerera alendo, komanso mafuta ochepa.

Zosakaniza:

7 oz. olimba tofu

1/2 tsp. nthangala za sesame

2 tbsp. msuzi wa hoisin

2 tbsp. msuzi wa soya wotsika kwambiri

1 tsp. Msuzi wa Sriracha

1 tsp. shuga woyera (ngati mukufuna)

10 mikondo katsitsumzukwa

1/2 tsp. zonunkhira zisanu

Mayendedwe:

Tembenuzani grill kapena poto yophika kuti ikhale pamwamba. Mu skillet wochepa, wouma pamsana wofunda toast nyemba za sesame mpaka golide. Thirani pa mbale ndikusungira zokongoletsa. Dulani tofu pakati, kenako mutembenuzire mbali imodzi ndikudula pakati kuti mukhale ndi zidutswa ziwiri zomwe zimakhala zazikulu. Sungani theka lalikulu kuti mugwiritse ntchito ina kapena pawiri maphikidwe. Ikani zidutswa zodulidwazo pa chopukutira choyera ndi chowuma.

Kupanga msuzi:

Mu mbale yaing'ono sakanizani hoisin, soya, Sriracha, ndi shuga. Khalani pambali. Ikani katsitsumzukwa pa grill (ngati mukufuna: pukutani nthungo ndi mafuta) ndi grill kwa mphindi zisanu mutembenuza nthungo mpaka mofanana. Gawani pakati pa mbale ziwiri. Ikani tofu wouma pa mbale ndikuwaza mbali zonsezo ndi zonunkhira zisanu. Pakani grill ndi mafuta amafuta pa thaulo kuti tofu isamamatire. Ikani tofu pa grill ndipo musakhudze kwa mphindi imodzi kuti athe kusaka osakakamira. Sinthani tofu 45 madigiri kuti apange "X" ma grill grill. Cook masekondi 30. Gwiritsani ntchito spatula mosamala tambani tofu ndi grill kwa mphindi imodzi. Pamene ikuwotcha, sungani kapena supuni ya msuzi pa tofu. Chotsani tofu ku grill ndikuyika pamwamba pa mikondo ya katsitsumzukwa. Thirani msuzi wotsala pa mbale iliyonse (mudzakhala ndi zina zowonjezera). Fukani ndi nthangala za zitsamba.

Amapanga magawo awiri.

Chinsinsi choperekedwa ndi Jeffrey Saad, Cooking Channel host of United Tastes of America, malo odyera, ophika, komanso wolemba Global Kitchen ya Jeffrey Saad: Maphikidwe Opanda Malire (ikupezeka pa Marichi 20)

Zosakaniza za Tofu Nuggets

Makilogalamu 80, 0,7 magalamu shuga, 1.7 magalamu mafuta, 11.8 magalamu chakudya, 3.5 magalamu mapuloteni

Ndani amafuna nkhuku zamagulu a nkhuku pomwe mutha kudya zopatsa thanzi za tofu m'malo mwake? Zakudya zanthawi yachakudyazi ndizosavuta kupanga komanso zangwiro kuviika mu sauces zosiyanasiyana. Malingaliro athu? Kufalikira kwa uchi wa vegan wopangidwa kuchokera ku 1 tsp. mchere, 2 tbsp. mpiru, ndi 1 tbsp. vegan mayo.

Zosakaniza:

1 pkg. tofu olimba (mazira, thawed, ndi kusindikizidwa)

1 c. mkaka wopanda mkaka wopanda mchere

3 tbsp. masamba bouillon

3 tbsp. mpiru

1 c. zinyenyeswazi za mkate wa panko

1 c. ufa wa tirigu wonse

Mchere ndi tsabola (posankha)

Mayendedwe:

Sakanizani uvuni ku madigiri 400. Tengani tofu yanu yolimba (yozizira, yosungunuka, ndikukanikizika kuti mukhale wabwino), ndikuiyika mu cubes imodzi. Sakanizani "mkaka", masamba a bouillon, ndi mpiru pamodzi. Thirani cubed tofu mu osakaniza "mkaka". Pindulani mu ufa wa tirigu wathunthu. Sunse mu mkaka osakaniza kachiwiri. Sungani zinyenyeswazi za panko. Ikani pa pepala lopaka mafuta. Kuphika kwa mphindi 15 mpaka 20. Sangalalani ndi msuzi wanu wotentha, zovala za vegan ranch, ketchup, mpiru, ndi zina.

Amapanga miyala yamtengo wapatali 16.

Chinsinsi choperekedwa ndi Veg Obsession

Honey Wokoma ndi Wosasa Ndimu Tofu

Makilogalamu 47, 8.4 magalamu shuga, 0,2 magalamu mafuta, 11.8 magalamu chakudya, 0,4 magalamu mapuloteni

Kaya mumafuna chakudya chamadzulo kapena mukungofuna zokhwasula-khwasula, magawo a tofu okoma ndi owawawa amapanga njira yabwino kwambiri. Kusakaniza kwa kupanikizana kokoma (monga mango chutney) ndi madzi a mandimu kumapangitsa tofu kukhala ndi kukoma kosasunthika komwe sikungasokoneze zakudya zanu zathanzi.

Zosakaniza:

1 block yowonjezera-firm tofu

1/2 c. kupanikizana kokoma / jelly / kusunga

1/3 c. uchi (ngati simudya uchi, gwiritsani agave, mapulo, kapena madzi a yacon)

1/4 c. mandimu (mu uzitsine, mungagwiritse ntchito apulo cider viniga)

Zosankha koma zovomerezeka:

1/4 c. apulo cider viniga

1/2 tsp. ufa wa ginger

2 tbsp. EVOO (kapena kokonati, fulakesi, hemp, mafuta okutidwa)

Mayendedwe:

Sakanizani marinade mu mbale ndikulola tofu kuyenda kwa mphindi 15 mpaka usiku wonse. Kuphika pa pepala lokhala ndi zojambulazo lokhala ndi zojambulazo pamadigiri 450 kwa mphindi 20 mbali yoyamba (nsonga: uchi udzauma, choncho gwiritsani ntchito zojambulazo kuti muzitsuka mosavuta). Kenako, tembenuzani ndikuphika kwa mphindi pafupifupi 10. Penyani uchi chifukwa shuga amatha kuyaka. Ikani zowonjezera mu chidebe ndikusunga mufiriji kwa masiku anayi kapena asanu.

Amapanga magawo 18 ataliatali, owonda.

Chinsinsi choperekedwa ndi Vegeties achikondi ndi Yoga

Wakuda Tofu

Makilogalamu 24, 1.3 magalamu mafuta, 1.8 magalamu chakudya, 2.2 magalamu mapuloteni

Nthawi zina zonse zimatengera zokometsera zingapo kuti mupange mbale ya tofu yothirira pakamwa. Mu njira yosavuta iyi, ingovalani chidutswa chilichonse mu zokometsera zosiyanasiyana monga ufa wa chili, chitowe, ndi cayenne kuti mupange mbale zokometsera zomwe sizingafike pafupi ndi kuswa calorie bank!

Zosakaniza:

1 block tofu

1/4 tsp. alireza

1/4 tsp. anyezi anyezi

1/4 tsp. adyo granulated

1/4 tsp. unga wa chili

1/4 tsp. chitowe, nthaka

1/4 tsp. coriander, nthaka

1/4 tsp. nyemba zakuda zakuda, nthaka

1 tbsp. paprika

1/2 tsp. thyme

Mayendedwe:

Valani tofu mu zonunkhira. Mu skillet yotentha, bulauni tofu wopanda mafuta kapena madzi. Mukakhala bulauni m'mphepete, tsekani ndikuphika kuphika mpaka kuphika. Nthawi zimatengera makulidwe a tofu.

Imapanga 4 4 oz. makina.

Chinsinsi choperekedwa ndi Chef Anthony Stewart wa Pritikin Longevity Center ku Miami, Florida

Dzungu Honey Tofu

Makilogalamu 29, magalamu 6.5 shuga, 0,2 magalamu mafuta, 6.9 magalamu chakudya, 0,4 magalamu mapuloteni

Ndani ankadziwa kuti batala wa uchi ndi uchi zingapangitse kuti zithandizire tofu? Magawo okoma awa ali ndi mawonekedwe a spongy ndipo amakusiyani okhutitsidwa.

Zosakaniza:

1 block yowonjezera-firm tofu

1/4 c. dzungu batala

1/3 c. uchi (kapena agave kapena mapulo)

1 tsp. Ginger wothira pansi

1/4 c. apulo cider viniga

Unsankhula:

Msuzi wa tamari kapena soya msuzi

Msuzi wa nutmeg / cayenne / chili ufa / chitowe / zonunkhira za dzungu / sinamoni

Kutulutsa mafuta kwa EVOO / kokonati / hemp

Mayendedwe:

Whisk kuphatikiza zosakaniza zonse. Sungani tofu wodulidwa kwa mphindi 15 mpaka maola 24. Kuphika pa pepala lokhala ndi zojambulazo lokhala ndi zojambulidwa pamadigiri 450 kwa mphindi 20 ndikulemba ndikuphika mphindi zisanu kapena zina. Chidziwitso: Ndidagwiritsa ntchito tofu yomwe idawundana kale, kusungunuka, ndikundipanikiza.

Amapanga magawo 18 ataliatali, owonda.

Chinsinsi choperekedwa ndi Vegeties achikondi ndi Yoga

Creamy Triple Green Pesto

436 zopatsa mphamvu, 3.1 magalamu shuga, 42 magalamu mafuta, 12.4 magalamu chakudya, 5.6 magalamu mapuloteni

Ngati mumakonda pesto koma mumapeza kuti ndi yonenepa kwambiri (chifukwa cha mafuta ambiri a azitona, mtedza wa pine, ndi tchizi ta Parmesan), yesani concoction iyi yopangidwa ndi silika tofu ndi veggies. Pezani njira zokongoletsera zakudya zomwe mumakonda, monga pasitala kapena pizza wokhazikika, ndi msuzi wokomawu, womwe umakhala ndi ma calories pafupifupi 436 pa chikho.

Zosakaniza:

1/2 c. nandolo

50 g pa. sipinachi

Masamba 30 atsopano a basil

1/4 c. ma cashews opanda mchere

1 clove adyo

5 tbsp. mafuta a maolivi

4 tbsp. silken tofu

Akupera tsabola wakuda

Mayendedwe:

Blanch nandolo kwa mphindi zingapo kuti muchepetse pang'ono. Wiritsani sipinachi poyika mu colander ndikutsanulira pa ketulo yodzaza ndi madzi otentha. Ikafota, yambani ndi madzi ozizira ndikufinya madzi ambiri momwe mungathere. Whiz zosakaniza zonse pamodzi ndi nyengo ndi tsabola watsopano wakuda.

Amapanga makapu awiri.

Chinsinsi chomwe chimaperekedwa ndi Tomato Wothira

Marine Tofu

Makilogalamu 39, 1.2 magalamu mafuta, 4.2 magalamu chakudya, 2.5 magalamu mapuloteni

Chinsinsi chathanzi chimangotenga mphindi zochepa zakanthawi yokonzekera, koma zotsatira zake ndizosangalatsa! Kuthira magawo a tofu mu viniga wosasa, adyo, ndi oregano kumamupatsa mbaleyo kuluma kowonjezera. Tumikirani ndi ziweto zomwe mumakonda kuti muzidya.

Zosakaniza:

1 block yowonjezera-firm tofu

1/2 c. vinyo wosasa wa basamu

3 tbsp. adyo wodulidwa

2 tbsp. zouma oregano

Mayendedwe:

Dulani tofu mu magawo. Sakanizani viniga wosasa, adyo, ndi oregano palimodzi, ndi marinate tofu kwa mphindi 30. Grill, kuphika, kapena pan-sear.

Amapanga 4 servings.

Chinsinsi choperekedwa ndi Chef Anthony Stewart wa Pritikin Longevity Center ku Miami, Florida

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