Izindlela zokupheka ze-Tofu eziyi-10 ze-Flavour-Packed for Weight Loss

-Delile

• I-Pofu ye-Pistachio-Crusted
• I-Chocolate Tofu Pudding Cups
• I-Tofu Ebhemayo Eshisayo
• I-Hoisin Glazed Tofu Eyosiwe kanye ne-Asparagus
• I-Crunchy Tofu Nuggets
• Uju Olumnandi Nomuncu I-Lemon Tofu
• I-Tofu emnyama
• I-Pumpkin Honey Tofu
• I-Pesto eluhlaza okwesibhakabhaka kathathu
• I-Marinated Tofu
• Buyekeza kwe-

Cabanga ukuthi i-tofu ayinangqondo futhi ayinambitheki? Lezi zokupheka zokunisela umlomo zizoshintsha ingqondo yakho mayelana namabhulokhi kabhontshisi athambile, aluhlaza okotshani unomphela! Akukhona nje ukuthi i-tofu inhle kakhulu ekudleni okune-cal-cal ephansi, igcwele amaprotheni e-soy, i-iron, nama-omega-3 fatty acids. I-Tofu futhi ingenye yokudla okuhlukahlukene kakhulu, okwenza kube isisekelo esihle sakho kokubili okufakiwe okunomsoco nama-dessert amnandi. Bheka lezi zitsha eziyi-10 ezimnandi ezingekho neze ngaphandle kwe-bland!

I-Pofu ye-Pistachio-Crusted

Ama-calories angu-243, ama-15 amagremu amafutha, ama-19 gram ama-carbohydrate, ama-14 amagremu amaprotheni, ama-570 milligrams sodium, ama-4 amagremu fiber

Kule iresiphi eyingqayizivele, ama-slabs we-tofu afakwa enhlanganisweni ye-nutty ye-pistachio kanye nama-breadcrumbs wesitsha esigcwele ukunambitheka ngokuthungwa okuthakazelisayo.

Izithako:

14 oz. tofu

2 tbsp. i-soy sauce ephansi ye-sodium

1 1/2 izingcezu zesinkwa sikakolweni ophelele

1/2 c. amantongomane e-pistachio

Ground pepper ukunambitha

2 tbsp. lwesinaphi esibabayo

2 tbsp. usiraphu we-maple

1/2 isipuni i-soy sauce ephansi ye-sodium

1 isipuni tofu imayonnaise

Imikhombandlela:

Hlangisa i-ovini iye kuma-degree angama-400; lungisa ishidi lokubhaka ngokuligcoba kancane noma ukulifaka nge-silicone liner. Sika i-tofu ibe ngu-8 1/2-in. tincetu bese uyomisa kancane ngamathawula ephepha. Shayela izinhlangothi zombili ze-tofu nge-2 tbsp. i-soy sauce bese ubeka eceleni ukuhamba olwandle okungenani imizuzu eyi-10. Ngenkathi i-tofu ihamba ngomkhumbi, beka isinkwa kuphrosesa yokudla bese ushayela kube imvuthu. Linganisa inkomishi engu-1 yeimvuthu endishini ebanzi, engashoni (gcina noma yiziphi imvuthu esele ukuze usebenzise okunye.) Shaya ama-pistachio kuphrosesa aze abe imvuthu ecolekile. Bangeze kuma-breadcrumbs kanye ne-grating enomusa wepelepele omnyama, uhlanganise kahle. Kwesinye isitsha esingajulile hlanganisa isinaphi, isiraphu, isosi yesoya kanye ne-mayo. Gcoba ucezu lwe-tofu engxenyeni yesinaphi, ugqoke kancane zonke izinhlangothi; bese uyifaka ezinkomeni zesinkwa, ufafaze imvuthu ngaphezulu nangaphezulu, bese uyicindezela kancane ku-tofu. Beka eshidini lokubhaka elilungisiwe. Phinda ngazo zonke izingcezu ze-tofu. Faka i-tofu kuhhavini bese ubhake imizuzu engu-20, noma kuze kube imvuthuluka yesinkwa ibomvu. Khonza nge-sauce oyithandayo.

Yenza ama-servings angu-4.

Iresiphi enikezwe yiFatFree Vegan Kitchen

I-Chocolate Tofu Pudding Cups

Ama-calories ayi-112, 10.3 amagremu kashukela, 6.5 amagremu amafutha, 11.8 amagremu carbohydrate, 1.7 gram protein

Uhalela into emnandi? I-tofu empeleni yenza isisekelo esinempilo sama-dessert aphansi njengale pudding ebushelelezi. Hlanganisa lesi siphuzo esihlwabusayo usebenzisa ushokoledi futhi, yebo, i-tofu eningi, bese uphonsa i-pudding ezinkomishi ze-chocolate ezidliwayo.

Izithako:

I-chocolate tofu pudding:

Ibhokisi le-tofu elingu-1, elikhanyiwe

2 tbsp. umpe we-agave

1/2 c. ushokoledi chips, ancibilike futhi selehlile kancane

1/4 c. ushokoledi usoso (uhlobo olusebenzisela ubisi lukashokoledi)

Izinkomishi zepudding:

2 c. ushokoledi chips

2 tbsp. amafutha yemifino

1 iresiphi ushokoledi tofu pudding

Ama-raspberries

Ukhilimu ophehliwe

Imikhombandlela:

I-chocolate tofu pudding:

Beka zonke izithako ku-Vitamix (noma i-blender) ne-puree kuze kube bushelelezi. Ifriji kuze kube yilapho usulungele ukugcwalisa izinkomishi zikashokoledi (cishe imizuzu engama-30). Uma usulungele ukugcwalisa izinkomishi, faka i-pudding esikhwameni esikhulu se-zip-lock. Sika imbobo encane ekhoneni elingezansi lesikhwama bese ucindezela i-pudding ezinkomishini.

Izinkomishi zepudding:

Ulayini wamathini ama-muffin angama-24 amancane anemigqa yephepha. Ncibilikisa ama-chips namafutha emifino esitsheni esincane ku-microwave. Hlanganisa yonke imizuzwana engama-30 nokushisa kuze kube yilapho ama-chips encibilika ngokuphelele. Faka isipunu cishe nge-1 tsp tsaping. ushokoledi ocibilikile ku-liner ngayinye ye-muffin bese usabalalisa izinhlangothi ngemuva kwesipuni. Faka ithini efrijini ukuthola ifemu likashokoledi. Faka ungqimba lwesibili lukashokoledi ezinkomishini, qhwaba futhi. Gcina iqhwa kuze kube yilapho usulungele ukukhipha iphepha. Faka efrijini izinkomishi ezigcwele ze-pudding cishe amahora angu-4, ngakho-ke i-pudding isetha futhi iqina kancane. Phezulu ngokhilimu ohlutshiwe kanye nama-raspberries.

Yenza izinkomishi ezingama-24.

Iresiphi enikezwe yiFat Girl Ebhajwe Emzimbeni Onesikhumba

I-Tofu Ebhemayo Eshisayo

Ama-calories ayi-84, ama-4.6 amagremu kashukela, ama-6.1 amagremu amafutha, ama-5.6 amagremu ama-carbohydrate, amaprotheni ayi-1.9

Lezi zingcezu zikabhontshisi ezihlwabusayo kancane zithola ukwanda okunambitheka okumnandi okunenhlanganisela yama-sauces nezinongo ezinama-calori aphansi. Nakuba ungakwazi ukuphakela i-kale nelayisi (njengoba kuboniswe esithombeni), zizwe ukhululekile ukuhlanganisa i-tofu nezinye izithako ukuze wenze ukudla okunempilo, okwanelisayo.

Izithako:

Iphakheji eli-1 elenziwe ngokuqinile i-tofu

1 1/2 isipuni. amafutha e-safflower

1 1/2 isipuni. usiraphu we-maple

1 isipuni irayisi uviniga

1/2 tsp. intuthu ewuketshezi

1/4 tsp. impuphu kagalikhi

1/4 - 1/2 tsp. upelepele we-cayenne

Imikhombandlela:

Khama i-tofu yakho bese usika izingcezu eziyi-8 ezilinganayo. Beka izingcezu zibe zicaba phezu kwethawula lasekhishini eliphindwe kabili nelinye ithawula eliphindwe kabili ngaphezulu. Beka ibhodi elikhulu lokusika ngaphezulu bese ubeka izincwadi ezimbalwa ezisindayo ngaphezulu. Cindezela i-25 - 35 min. Hlangisa ihhavini ukuze u-broil nge-rack kuma-slats aphezulu. Hlanganisa zonke ezinye izithako ndawonye esitsheni esikhulu. Sika i-tofu ibe yimichilo engu-1/4 in. ebanzi noma izikwele ezincane. Faka i-tofu endishini enkulu enezithako ezimanzi futhi ugovuze ngobumnene kuze kuboshwe kahle. Beka i-tofu epanini elinesikhumba bese u-broil imizuzu emine kuya kweyisishiyagalombili, kuze kube nsundu osagolide nemiphetho emnyama kancane. Isikhathi siyahlukahluka kuye ngehovini yakho. Phenya bese u-broil eminye imizuzu emine kuya kweyisishiyagalombili kuze kube nsundu osagolide. Ngokuvamile, uhlangothi lwesibili luba nsundu ngokushesha. Susa kuhhavini bese uphake ngokushesha.

Yenza ama-servings angama-3-4.

Iresiphi enikezwe yi-Edible Perspective

I-Hoisin Glazed Tofu Eyosiwe kanye ne-Asparagus

Amakholori ayi-138, 8.2 amagremu kashukela, 5.2 amagremu amafutha, 14.6 amagremu carbohydrate, 12.4 gram protein

Imikhonto ye-asparagus egayiwe ihlinzeka ngephoyinti elimnandi (nomsoco) kumabhulokhi athambile we-curd kabhontshisi, kuyilapho i-hoisin sauce ebabayo ebabayo inika lesi sidlo ukunambitheka okumangazayo. Akukhona nje ukuthi lesi sidlo siyindlela yomlilo yokujabulisa izivakashi zesidlo sakusihlwa, futhi sinama-calories aphansi namafutha amancane.

Izithako:

7 oz. i-tofu eqinile

1/2 tsp. imbewu ye-sesame

2 tbsp. hoisin sauce

2 tbsp. i-soy sauce ephansi ye-sodium

1 tsp. I-Sriracha sauce

1 tsp. ushukela omhlophe (ngokuzithandela)

10 imikhonto asparagus

1/2 tsp. izinongo ezinhlanu

Imikhombandlela:

Vula i-grill noma i-pan ye-grill ibe phezulu. Esikhathini esincane, esomile esikhwameni sokushisa okuphakathi kokugcoba imbewu ye-sesame kuze kube segolide. Thela kupuleti bese ulondolozela ukuhlobisa. Sika ibhulokhi ye-tofu ngesigamu, bese uguqula ingxenye eyodwa ohlangothini lwayo bese uyisika phakathi ukuze ube nezicucu ezimbili ezingamamilimitha ayi-1 ubukhulu. Londoloza ingxenye enkulu ukuze uthole okunye ukusetshenziswa noma kabili iresiphi. Setha izingcezu ezisikiwe kuthawula elihlanzekile lephepha bese usula.

Ukwenza i-sauce:

Esitsheni esincane hlanganisa ndawonye i-hoisin, isoya, iSriracha noshukela. Beka eceleni. Beka i-asparagus ku-grill (uyazikhethela: gcoba imikhonto ngokuthinta amafutha) kanye ne-grill imizuzu emihlanu uzungeza imikhonto kuze kube yilapho yosiwe ngokulinganayo. Hlukanisa phakathi kwamapuleti amabili. Beka i-tofu eyomile epuleti bese ufafaza izinhlangothi zombili ngezinongo ezinhlanu. Gcoba i-grill ngokuthinta amafutha emifino ithawula ukuze i-tofu inganamatheli. Beka i-tofu ku-grill futhi ungathinti umzuzu owodwa ukuze iseshe ngaphandle kokunamathela. Vula i-tofu ngamadigri angu-45 ukuze udale amamaki e-grill wephethini "X". Pheka imizuzwana engama-30. Ukusebenzisa i-spatula flip ngokucophelela i-tofu ngaphezulu ne-grill ngomzuzu owodwa ngaphezulu. Ngenkathi i-grilling, shayela noma uthathe isipuni esinye se-sauce ku-tofu. Susa i-tofu kusuka ku-grill bese ubeka ngaphezulu kwemikhonto ye-asparagus. Gcoba isoso esele phezu kwepuleti ngayinye (uzoba nokunye okwengeziwe). Fafaza imbewu ye-sesame.

Yenza ama-servings angu-2.

Iresiphi inikezwe nguJeffrey Saad, umphathi weSiteshi Sokupheka se- Ukunambitheka Okuhlangene kweMelika, indawo yokudlela, umpheki, nombhali we Ikhishi Lomhlaba Wonke likaJeffrey Saad: Amaresiphi Ngaphandle Kwemingcele (kuyatholakala ngomhlaka 20 Mashi)

I-Crunchy Tofu Nuggets

Ama-calories angama-80, u-0.7 amagremu kashukela, u-1.7 amagremu amafutha, ama-11.8 amagremu ama-carbohydrate, ama-3.5 amagremu amaprotheni

Ubani odinga ama-chicken nuggets uma ungadla ama-tofu nuggets anomsoco esikhundleni salokho? Lezi zenzo zesikhathi sokudla kulula ukuzenza futhi zilungele ukungena ezinhlotsheni ezahlukahlukene. Isiphakamiso sethu? Uju olumnandi lwe-vegan lwesinaphi olusakazwa ngo-1 tsp. i-agave, 2 tbsp. lwesinaphi, kanye no-1 tbsp. i-vegan mayo.

Izithako:

1 isiqephu. i-tofu eqinile (efriziwe, encibilikisiwe, futhi ecindezelwe)

1 c. ubisi olungenalo ubisi olungenashukela

3 tbsp. i-bouillon yemifino

3 tbsp. lwesinaphi

1 c. imvuthuluka yesinkwa se-panko

1 c. ufulawa wonke kakolweni

Usawoti kanye nopelepele (uma uthanda)

Imikhombandlela:

Hlangisa i-ovini iye kuma-degree ayi-400. Thatha i-tofu yakho eqinile (efriziwe, encibilikisiwe, futhi ucindezelwe ukuthungwa okungcono), bese uyisika ibe ngamacube ayi-1. Hlanganisa "ubisi" lwe-vegan, i-bouillon yemifino, nesinaphi ndawonye. Faka i-cubed tofu engxenyeni "yobisi". Gcoba ube ufulawa kakolweni. Cwilisa ingxube yobisi futhi. Roll in panko imvuthu. Beka eshidini lamakhukhi eligcotshiswe ngamafutha. Bhaka imizuzu engu-15 kuya kwengu-20. Jabulela nge-sauce yakho eshisayo, ukugqoka i-vegan ranch, i-ketchup, lwesinaphi, njll.

Yenza ama-nuggets ayi-16.

Iresiphi enikezwe yiVeg Obsession

Uju Olumnandi Nomuncu I-Lemon Tofu

Ama-calories angama-47, u-8.4 amagremu kashukela, u-0.2 amagremu amafutha, ama-11.8 amagremu ama-carbohydrate, amaprotheni angu-0.4 amagremu

Kungakhathaliseki ukuthi udinga isidlo sakusihlwa esinenhliziyo enhle noma ufuna nje ukudla okulula okunempilo, lezi zingcezu ze-tofu ezinoshukela nezimuncu zenza inketho enhle. Ingxube kajamu omnandi (njengemango chutney) kanye nejusi kalamula ifaka i-tofu nge-tangy flavour engenakuvinjelwa engeke iphazamise ukudla kwakho okunempilo.

Izithako:

Ibhulokhi elingu-1 i-tofu eqinile

1/2 c. ujamu omnandi / ijeli / okulondolozayo

1/3 c. uju (uma ungaludli uju, sebenzisa i-agave, imephu, noma isiraphu ye-yacon)

1/4 c. ijusi kalamula (ku-pinch, ungasebenzisa uviniga we-apula cider)

Ongakukhetha kodwa kuyanconywa:

1/4 c. apple cider uviniga

1/2 tsp. i-ginger powder

2 tbsp. I-EVOO (noma ukhukhunathi, i-flax, i-hemp, i-grapeseed oil)

Imikhombandlela:

Hlanganisa i-marinade esitsheni bese uvumela i-tofu ukuba ihambe okungenani imizuzu eyi-15 kuze kube sebusuku. Bhaka ishidi lamakhukhi eline-foil ngama-degree angama-450 imizuzu engama-20 ohlangothini lokuqala (ithiphu: uju luzoba yi-caramelize, ngakho-ke sebenzisa ucwecwe ukuhlanza kalula). Bese, flip bese ubhaka cishe imizuzu eyi-10 ngaphezulu. Buka uju ngoba ushukela ungasha. Faka okungeziwe esitsheni bese ugcina efrijini izinsuku ezifika kwezine kuya kwezinhlanu.

Yenza izingcezu eziyi-18 ezinde nezincane.

Iresiphi enikezwe yi-Love Veggies ne-Yoga

I-Tofu emnyama

Amakhalori angu-24, amafutha angu-1.3 amagremu, amagremu angu-1.8 ama-carbohydrate, amagremu angu-2.2 amaprotheni

Ngezinye izikhathi konke okudingekayo kungukudla okuncane okumnandi ukwenza isitsha se-tofu sokunisela umlomo. Kule iresiphi elula, vele ugqoke ucezu ngalunye kuzinongo ezihlanganisiwe ezifana ne-chili powder, ikhumini, ne-cayenne ngesitsha esibabayo esingaze sisondele ekuphuleni ibhange lekhalori!

Izithako:

1 block tofu

1/4 tsp. cayenne

1/4 tsp. u-anyanisi oqoshiwe

1/4 tsp. i-garlic eqoshiwe

1/4 tsp. upelepele

1/4 tsp. ikhumini, umhlabathi

1/4 tsp. coriander, umhlabathi

1/4 tsp. ama-peppercorn amnyama, umhlabathi

1 isipuni i-paprika

1/2 tsp. i-thyme

Imikhombandlela:

Ingubo tofu ku-spice. Ku-skillet eshisayo, i-tofu ensundu engenawo uwoyela namanzi. Lapho imiphetho nsundu, flip bese umboza upheke uze upheke. Isikhathi sincike ebugqineni be-tofu.

Yenza ama-4 4 oz. izinsizakalo.

Iresiphi inikezwe nguChef Anthony Stewart wePritikin Longevity Center eMiami, eFlorida

I-Pumpkin Honey Tofu

Amakhalori angu-29, ushukela amagremu angu-6.5, amafutha angu-0.2 amagremu, amagremu angu-6.9 ama-carbohydrate, amagremu angu-0.4 amaprotheni

Ubani owayazi ukuthi ibhotela lethanga noju kungenza ukuhambisana okukhulu kangaka ku-tofu? Lezi zingcezu ezinambitheka kamnandi zinokuthungwa okuyisiponji futhi zikushiya waneliseke ngokuphelele.

Izithako:

1 vimba i-tofu eyengeziwe

1/4 c. ithanga ibhotela

1/3 c. uju (noma i-agave noma i-maple)

1 tsp. i-ginger yomhlabathi

1/4 c. apple cider uviniga

Ongakukhetha:

I-dash ye-tamari noma i-soy sauce

Ingcosana ye-nutmeg / i-cayenne / i-chili powder / i-cumin / i-pumpkin spice / isinamoni

Ukuvuza kwe-EVOO/uwoyela kakhukhunathi/i-hemp

Imikhombandlela:

Hlanganisa ukuhlanganisa zonke izithako. Marinate i-tofu esikiwe imizuzu engu-15 ukuya emahoreni angu-24. Bhaka ku-foil-lined cookie sheet ku-450 degrees imizuzu engu-20 bese upheqa bese upheka eminye imizuzu emihlanu noma ngaphezulu. Qaphela: Ngisebenzise i-tofu ebikade iqandisiwe ngaphambili, yancibilikiswa yacindezelwa.

Yenza izingcezu ezinde eziyi-18, ezincane.

Iresiphi enikezwe yi-Love Veggies ne-Yoga

I-Pesto eluhlaza okwesibhakabhaka kathathu

436 amakholori, 3.1 amagremu ushukela, 42 amagremu amafutha, 12.4 amagremu ama-carbohydrate, 5.6 amagremu amaprotheni

Uma uthanda i-pesto kodwa uyithola ikhuluphele kakhulu (sibonga uwoyela omningi, amantongomane kaphayini, noshizi weParmesan), zama le ngxube yokudala eyenziwe nge-silken tofu kanye nemifino. Thola izindlela zokuhlobisa izitsha zakho ozithandayo, njengepasta kakolweni ophelele noma i-pizza, ngale sauce emnandi, egcina cishe ama-calories angu-436 ngenkomishi ngayinye.

Izithako:

1/2 c. uphizi

50 g. isipinashi

Amaqabunga ama-basil ama-30 amasha

1/4 c. ama-cashews angenawo usawoti

1 i-clove garlic

5 tbsp. Amafutha e-Olive

4 tbsp. i-silken tofu

Ukugaya upelepele omnyama

Imikhombandlela:

Blanch uphizi okwemizuzu embalwa ukuthamba kancane. Sula isipinashi ngokufaka i-colander bese uthela iketela elinamanzi abilayo. Uma usomile, hlambulula ngamanzi abandayo bese ukhipha uketshezi oluningi ngangokunokwenzeka. Hlanganisa zonke izithako ndawonye nenkathi ngopelepele omnyama omusha.

Yenza izinkomishi ezi-2.

Iresiphi inikezwe iTinned Tomatoes

I-Marinated Tofu

Ama-calories angu-39, amafutha angu-1.2 amagremu, ama-carbohydrate angu-4.2 amagremu, amagremu angu-2.5 amaprotheni

Le iresiphi enempilo ithatha kuphela imizuzu embalwa yesikhathi sokulungiselela, kepha imiphumela iyathandeka! Ukucwilisa izingcezu ze-tofu kuviniga we-balsamic, u-garlic, ne-oregano kunikeza isidlo okunye ukulunywa. Khonza ngemifino oyithandayo ukuze uqede ukudla kwakho.

Izithako:

Ibhulokhi elingu-1 i-tofu eqinile

1/2 c. uviniga balsamic

3 tbsp. i-garlic eqoshiwe

2 tbsp. oregano omisiwe

Imikhombandlela:

Sika i-tofu ibe izingcezu. Hlanganisa iviniga ye-balsamic, i-garlic, ne-oregano ndawonye, ​​​​bese uhambisa i-tofu imizuzu engu-30. Grill, bhaka, noma pan-sear.

Yenza ama-servings angu-4.

Iresiphi inikezwe nguChef Anthony Stewart wePritikin Longevity Center eMiami, eFlorida

Buyekeza kwe-