Tofu
It is a versatile ingredient and this ingredient can be used in many dishes, Both savory and sweet. Tofu has a very soft and custard-like texture and it has a mild flavor that makes him a popular dish. The good
thing is that it is high in protein and also contains all the essential amino acids. That makes him a nutritious and healthy dish. Tofu can be consumed baked, fried, grilled, raw, or used in salads, soups, and sauces. It is also a common ingredient in Asian cuisines, such as stir-fried dishes and soups.
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Recipe For Tofu
The recipe for tofu is very easy and simple. Here's a simple recipe for crispy baked of
Ingredients:
- Extra firm tofu (14 oz)
- Cornstarch (2 Tablespoons)
- Vegetable oil (2 Tablespoons)
- Salt, to taste
- Pepper, to taste
Instructions:
- The first step is to preheat the oven to 400°F (200°C).add a line baking sheet with parchment pepper.
- The second step is to drain the tofu and press it to remove the excess water. Then cut the tofu into small slices and cubes.
- The third step is to take a bowl and mix the cornstarch, pepper, and salt. Then add the pieces of tofu to the bowl and toss to coat evenly.
- The fourth step is to spread the coated pieces of tofu out on the prepared baking sheet. Then drizzle them with vegetable oil.
- The fifth step is to let him bake for 20 to 25 minutes, till the tofu is crispy and the color of the tofu is golden brown.
- Serve as a snack, or use as a protein source in bowls, salad, or stir-fry dishes.
Nutrition
Tofu is a tasty and nutritious dish. This dish is high in protein and contains many important minerals and vitamins. Here are some beneficial nutritions in it:
- Protein:
Tofu is a good source of protein, with about 8 to 10 grams from 100 grams (3.5 ounces) of tofu.
- Fat:
Tofu is relatively low in fat, with about 4 to 8 grams from 100 grams of tofu.
- Carbohydrates:
Tofu contains about 2 to 3 grams of carbohydrates from 100 grams of tofu.
- Calcium:
Tofu is a good source of calcium, with about 130 to 200 milligrams from 100 grams of tofu.
- Iron:
Tofu contains about 2 to 3 milligrams of iron from 100 grams of tofu.
- Magnesium:
Tofu contains about 30 to 50 milligrams of magnesium from 100 grams of tofu.
- Phosphorus:
Tofu contains about 150 to 250 milligrams of phosphorus from 100 grams of tofu.
- Potassium:
Tofu contains about 200 to 400 milligrams of potassium from 100 grams of tofu.
In addition to these nutrients, tofu also contains small amounts of minerals and vitamins, including Copper, Vitamin B, and Vitamin K. Overall, tofu is a nutritious food that can be a healthy addition to a balanced diet.
Tofu Can Be Served As
Tofu can be served in many ways, some as the main dish and some as a side dish. Here are a few suggestions for serving the tofu:
- Soups:
Tofu can be added to soups for added protein and flavor. Soft tofu works well in miso soup, while firmer tofu can be added to other soups for added texture.
- Snacks:
Tofu can be cut into cubes or slices and served as a snack, either plain or with dipping sauce.
- Bowls:
Tofu can be the main protein in a grain bowl or rice bowl. Simply cook the tofu and serve it over rice or quinoa, with your favorite vegetables and sauce.
- Sauces:
Tofu can be blended into sauces for a creamy texture. Try blending tofu into a pesto sauce, or use it as a base for a creamy salad dressing.
- Sandwiches:
Tofu can be sliced and used as a vegetarian sandwich filling. Try it with lettuce, tomato, and mayonnaise, or use it in a grilled cheese sandwich.
- Stir-fry:
Tofu is a popular ingredient in stir-fried dishes. Simply cut the tofu into cubes or slices, stir-fry with vegetables, and serve over rice.
- Salads:
Tofu can be added to salads for a boost of protein. Simply crumble the tofu and mix it into the salad.
These are just a few ideas for serving tofu. With its versatile texture and mild flavor the possibilities are endless!
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