10 Mea Hoʻomoʻono Tofu Packed Flavor for Weight Loss

Anter

• Pistachio-Crusted Tofu
• ʻO nā kīʻaha Pudding Tofu Chocolate
• Tofu Puhi Uʻi
• ʻO Hoisin Glazed Grilled Tofu a me Asparagus
• ʻO nā meaʻai tofu ʻulaʻula
• ʻO Tofu Lemon Honey momona a momona
• Tofu ʻeleʻele
• Paukena Tofu Pulu
• ʻO Creamy Triple Green Pesto
• Tofu Marina
• Nānā no

E noʻonoʻo ʻoe he palupalu a ʻono ʻole ka tofu? E hoʻololi kēia mau ʻōlelo hoʻomaʻamaʻa waha i kou noʻonoʻo e pili ana i nā poloka palupalu o ka bean curd mau loa! ʻAʻole maikaʻi ka tofu no nā meaʻai haʻahaʻa haʻahaʻa, piha ia me ka protein soy maikaʻi no ʻoe, ka hao, a me nā waikawa momona omega-3. ʻO Tofu kekahi o nā meaʻai āpau loa, e hana ana i kahua maikaʻi no nā entrées ʻono a me nā meaʻono momona. E nānā i kēia mau kīʻaha he 10 mau mea ʻē aʻe akā bland!

Pistachio-Crusted Tofu

243 calories, 15 gram momona, 19 gram carbohydrates, 14 gram protein, 570 milligrams sodium, 4 gram fiber

I loko o kēia ʻano meaʻai kūʻokoʻa, hoʻokomo ʻia nā papa o ka tofu i loko o kahi hui nutty o ka pistachio a me ka palaoa no kahi kīʻaha ʻono me kahi ʻano hoihoi.

Nā Pono:

14 oz tofu

2 tbsp. haʻahaʻa-sodium soy sauce

1 1/2 ʻāpana palaoa palaoa piha

1/2 c. hua nut pistachio

Pepa lepo e ʻono

2 tbsp. sinapi ʻala

2 tbsp. maple syrup

1/2 tbsp. haʻahaʻa-sodium soy sauce

1 tbsp mayonnaise tofu

Nā kuhikuhi:

E puhi mua i ka umu i 400 degere; e hoʻomākaukau i kahi pepa bakena ma ka ʻaila māmā ʻana a i ʻole ka uhi ʻana me kahi liner silicone. E ʻoki i ka tofu i 8 1/2-in. ʻāpana a hoʻomaloʻo māmā me nā kāwele pepa. Palaki i nā ʻaoʻao ʻelua o ka tofu me ka 2 tbsp. soy sauce a waiho ʻia e marinate no 10 mau minuke. ʻOiai e marinating ana ka tofu, e hoʻokomo i ka berena i loko o ka mea hana meaʻai a me ka pulupulu i loko o nā ʻōpala maikaʻi. E ana i hoʻokahi kīʻaha o nā ʻōpala i loko o kahi kīʻaha ākea a pāpaʻu (e mālama i nā ʻōpala i koe no ka hoʻohana hou ʻana.) E ʻoki i nā pistachios i loko o ka mea hana a hiki i ka liʻiliʻi ʻana i nā ʻōpala maikaʻi. E hoʻohui iā lākou i ka palaoa me kahi ʻāpana ʻeleʻele, a hui maikaʻi. I loko o kahi pola pāpaʻu, e hui i ka sinapi, syrup, soy sauce, a me ka mayo. Hoʻomoʻu i kahi ʻāpau o ka tofu i loko o ka ʻumi mākeke, e uhi māmā i nā ʻaoʻao āpau; a laila e hoʻokomo i loko o ka palaoa, e kāpīpī i nā ʻōpala ma luna a me nā ʻaoʻao, a kaomi māmā i loko o ka tofu. E kau ma ka pepa bakena i hoʻomākaukau ʻia. E hana hou me nā ʻāpana tofu. E hoʻokomo i ka tofu i loko o ka umu a e hoʻomoʻa no 20 mau minuke, ai ʻole a hiki i ka ʻulaʻula gula. E lawelawe me ka mea ʻono āu e koho ai.

Hana i 4 mau lawelawe.

Hāʻawi ʻia ka meaʻai e FatFree Vegan Kitchen

ʻO nā kīʻaha Pudding Tofu Chocolate

112 calories, 10.3 grams sugar, 6.5 grams momona, 11.8 grams carbohydrates, 1.7 grams protein

Makemake i kahi mea momona? Hana ʻo Tofu i kumu olakino no nā mea ʻono haʻahaʻa e like me kēia pudding silky smooth. E paʻi i kēia mea ʻono me ka hoʻohana ʻana i ke kokoleka a, ʻoiaʻiʻo, nui ka tofu, a laila puna i ka pudding i loko o nā kīʻaha kokoleka hiki ke ʻai.

Nā Pono:

No ka pudding ʻeke kokoleka:

1 pahu tofu, hoʻokahe ʻia

2 tbsp. agaect nectar

1/2 c. nā ʻāpana kokoleka, hoʻoheheʻe ʻia a maʻalili iki

1/4 c. ʻākeke kokoleka (ke ʻano āu e hoʻohana ai no ka waiū kokoleka)

No nā kīʻaha pudding:

2 c. kīkī kokoleka

2 tbsp. ʻaila ʻaila

1 hoʻomoʻa kokoleka tofu pudding

Raspberries

ʻAilima huila

Nā kuhikuhi:

No ka pudding tofu kokoleka:

E hoʻokomo i nā meaʻai āpau i kahi Vitamix (a i ʻole blender) a puree a hiki i ka laumā. Refrigerate a mākaukau e hoʻopiha i nā kīʻaha kokoleka (ma kahi o 30 mau minuke). Ke mākaukau e hoʻopiha i nā kīʻaha, e ʻohi i ka pudding i loko o kahi ʻeke paʻa zipa nui. E ʻoki i kahi puka liʻiliʻi ma ke kihi o lalo o ka ʻeke a kaomi i ka pudding i loko o nā kīʻaha.

No nā kīʻaha pudding:

Line 24 mini muffin tins me ka pepa liner. E hoʻoheheʻe i nā ʻāpana a me ka ʻaila ʻaila i loko o kahi kīʻaha liʻiliʻi i ka microwave. E hoʻoulu i kēlā me kēia 30 kekona a me ka wela a hiki i ka hoʻoheheʻe ʻia ʻana o nā ʻāpana. Puna ma kahi o 1 tsp. hoʻoheheʻe ʻia ka kokoleka i loko o kēlā me kēia laina muffin a hohola i nā ʻaoʻao me ke kua o ka puna. E hoʻokomo i ka pahu i loko o ka paʻukū e loaʻa ai ka paʻa kokoleka. E hoʻohui i kahi papa kokoleka ʻelua i nā kīʻaha, hoʻokuʻu hou. E mālama i ka hau a hiki i kou mākaukau e wehe i ka pepa. E hoʻomaha i nā kīʻaha pudding piha no kahi o 4 mau hola, no laila e hoʻonohonoho ka pudding a paʻa iki. ʻO luna me ka waiū whipped a me nā raspberry.

Hana 24 kīʻaha.

ʻO ka meaʻai i hāʻawi ʻia e Fat Girl Trapped in a Skinny Body

Tofu Puhi Uʻi

84 calories, 4.6 grams sugar, 6.1 grams momona, 5.6 grams carbohydrates, 1.9 grams protein

Loaʻa i kēia mau ʻāpana pīni liʻiliʻi i ka hoʻoulu ʻana i ka ʻono ʻono me kahi hui haʻahaʻa o nā ʻuala a me nā mea ʻala. ʻOiai hiki iā ʻoe ke lawelawe iā lākou me ka kale a me ka laiki (e like me ke kiʻi), ʻoluʻolu e hoʻohui i ka tofu me nā mea hana ʻē aʻe e hoʻopuni i kahi papaʻai olakino a maikaʻi hoʻi.

Nā Pono:

1 pack tofu-firm firm

1 1/2 kālani. aila puaa

1 1/2 kālani. maple syrup

1 tbsp vinega laiki

1/2 tsp. uahi wai

1/4 tsp. kālaka pauda

1/4 - 1/2 tsp. ka pepa cayenne

Nā kuhikuhi:

E hoʻokahe i kāu tofu a ʻokiʻoki i 8 mau ʻāpana like. E hoʻomoe i nā ʻāpana i luna ma kahi pāpālua ma luna o ka kāwele kuke me kekahi pāpālua hoʻi ma luna o luna. E kau i kahi papa ʻoki nui ma luna a kau i kekahi mau puke kaumaha ma luna. Kaomi no 25 - 35 min. E hoʻomoʻa mua i ka umu e hoʻomoʻa me kahi pā ma nā ʻaoʻao o luna. E hui pū i nā mea ʻē aʻe a pau i loko o kahi pola nui. E ʻoki i ka tofu i loko o nā ʻāpana ākea a i ʻole nā ​​ʻāpana liʻiliʻi. E kau i ka tofu i loko o ke kīʻaha nui me nā mea pulu a hoʻoulu mālie a uhi maikaʻi ʻia. E hoʻomoe i ka tofu ma luna o ka pā i uhi ʻia i ka pā a me ka moa no ʻehā a ʻewalu mau minuke, a hiki i ke gula ʻōmaʻomaʻo me nā ʻaoʻao ʻeleʻele iki. Hoʻololi ka manawa i kāu umu. E hoʻohuli a hoʻolapalapa no ʻehā a ʻewalu mau minuke a hiki i ka ʻeleʻele gula. ʻO ka maʻamau, ʻeleʻele iki ka ʻaoʻao ʻelua. Wehe i ka umu a lawelawe koke.

Hana 3-4 mau lawelawe.

Ka meaʻai i hāʻawi ʻia e The Edible Perspective

ʻO Hoisin Glazed Grilled Tofu a me Asparagus

138 calories, 8.2 grams sugar, 5.2 grams momona, 14.6 grams carbohydrates, 12.4 grams protein

Hāʻawi nā ihe asparagus crunchy i kahi mea ʻono (a hānai ʻia) i nā poloka palupalu o ka pī piʻi, ʻoiai ka hāʻule ʻana o ka ʻuala hoisin ʻala e hāʻawi i kēia kīʻaha i kahi ʻono ʻono. ʻAʻole wale kēia ʻai i kahi ala surefire e hoʻohiwahiwa ai i nā malihini o ka ʻaina awakea, haʻahaʻa pū kekahi ia i nā kalori a me nā momona.

Nā Pono:

7 oz tofu paʻa

1/2 tsp. hua sesame

2 tbsp. mea ʻono hoisin

2 tbsp. haʻahaʻa-sodium soy sauce

1 tsp. ʻO Sriracha sauce

1 tsp. ke kō keʻokeʻo (koho)

10 mau asparagus

1/2 tsp. ʻelima mea ʻala

Nā kuhikuhi:

E hoʻohuli i ka grill a i ʻole ka pahu grill i ke kiʻekiʻe. I loko o kahi skillet maloʻo liʻiliʻi ma luna o ka wela wela e hoʻomoʻa i nā hua sesame a hiki i ke gula. E ninini ma luna o kahi pā a mālama no ka hoʻonani. E ʻokiʻoki i ka poloka tofu i ka hapalua, a laila huli i hoʻokahi hapalua ma kona ʻaoʻao a ʻokiʻoki iā ia i ʻelua i loaʻa iā ʻoe i ʻelua mau ʻāpana e like me ka 1 iniha ka manoanoa. Mālama i ka hapa nui aʻe no ka hoʻohana hou ʻana a i ʻole pāpālua i ka papa kuhikuhi. E kau i nā ʻāpana i ʻoki ʻia ma kahi kāwele pepa maʻemaʻe a maloʻo.

E hana i ka mea kuke:

I loko o kahi kīʻaha liʻiliʻi e hui pū i ka hoisin, soy, Sriracha, a me ke kō. Hoʻokaʻawale. E kau i ka asparagus ma luna o ka ipuhao (ke koho: e hamo i nā ihe me ka ʻaila ʻaila) a me ka ʻaila no ʻelima mau minuke e hoʻohuli i nā ihe a hiki i ka ʻala like. E mahele i waena o nā pā ʻelua. E hoʻonoho i ka tofu maloʻo ma ka pā a kāpīpī i nā ʻaoʻao ʻelua me nā mea ʻala ʻelima. E hamo i ka ʻaila me ka paʻi ʻana i ka ʻaila meaʻai ma ke kāwele i ʻole pipili ka tofu. E kau i ka tofu ma luna o ka ipuhao a mai hoʻopā i hoʻokahi minuke i hiki ke ʻala me ka pipili ʻole. E hoʻohuli i ka tofu he 45 kekelē e hana i nā māka grill pattern "X". Kuke 30 kekona. E hoʻohana i ka spatula e hoʻohuli pono i ka tofu a hoʻomoʻa no hoʻokahi minuke. ʻOiai e ʻānai ana, palaki a puna paha i kekahi o ka mea ʻūlū ma luna o ka tofu. Wehe i ka tofu mai ka grill a kau ma luna o nā ihe asparagus. E kāpīpī i ka mea koena i koe ma luna o kēlā me kēia pā. E kāpīpī me nā hua sesame.

Hana i 2 mau lawelawe.

ʻO ka meaʻai i hāʻawi ʻia e Jeffrey Saad, ka mea hoʻokipa Cooking Channel o ʻO ʻAmelika Hui Pū ʻIa, hale ʻaina, chef, a me ka mea kākau o ʻO Jeffrey Saad's Global Kitchen: Mea Hoʻolaha ʻAʻohe Palena (loaʻa Malaki 20)

ʻO nā meaʻai tofu ʻulaʻula

80 calories, 0.7 gram kō, 1,7 gram momona, 11.8 gram carbohydrates, 3.5 gram protein

ʻO wai ka mea makemake i nā hua moa inā hiki iā ʻoe ke ʻai i nā huaʻai tofu? He mea maʻalahi kēia mau meaʻai i ka wā ʻai a kūpono hoʻi no ka ʻū ʻana i loko o nā ʻano meaʻai like ʻole. ʻO kā mākou manaʻo? Hoʻolahalaha ʻia kahi mākeke meli vegan ʻono maʻalahi mai 1 tsp. agave, 2 tbsp. mustard, a me 1 tbsp. May vegan.

Nā Pono:

1 pckg. tofu paʻa (paʻa, hoʻoheheʻe, a kaomi ʻia)

1 c. waiu waiu ʻole

3 tbsp. mea kanu bouillon

3 tbsp. sinapi

1 c. panko palaoa crumbs

1 c. palaoa palaoa holoʻokoʻa

ʻO ka paʻakai a me ka pepa (pono ʻole)

Nā kuhikuhi:

E puhi mua i ka umu i 400 degere. E lawe i kāu tofu paʻa (paʻa, hoʻoheheʻe ʻia, a kaomi ʻia no ke ʻano ʻoi aku ka maikaʻi), a ʻokiʻoki i loko o nā pahu 1 iniha. Hoʻohui i ka "waiū" vegan, ka bouillon mea kanu, a me ka sinapi pū. E kaomi i ka tofu cubed i loko o ka hui "waiu". E ʻōwili i loko o ka palaoa palaoa holoʻokoʻa. Hoʻomo hou i loko o ka waiū waiū. E ʻōwili i nā ʻāpana panko. E kau ma luna o ka pepa kuki i hamo. E puhi no 15 a 20 mau minuke. Eʻoliʻoli me kāu mea ʻono wela, ka lole lole hānai holoholona, ​​ketchup, mustard, a pēlā aku.

Hana i 16 nuggets.

Hāʻawi ʻia e Veg Obsession

ʻO Tofu Lemon Honey momona a momona

47 calories, 8.4 grams sugar, 0.2 grams momona, 11.8 grams carbohydrates, 0.4 grams protein

Inā ʻoe e makemake i kahi pāʻina ʻaina puʻuwai a makemake wale paha i kahi meaʻai māmā maikaʻi, ʻo kēia mau ʻāpana tofu ʻono a me kawa hoʻi e koho maikaʻi loa. ʻO ka hui ʻana o ka jam momona (e like me ka mango chutney) a me ka wai lemon e hoʻokomo i ka tofu me kahi ʻono ʻono hiki ʻole ke hoʻopilikia ʻole i kāu ʻai olakino.

Nā Pono:

1 poloka tofu

1/2 c. mea ʻono/jelly/preserves

1/3 c. ka meli (inā ʻaʻole ʻoe e ʻai i ka meli, e hoʻohana i ka agave, maple, a i ʻole ka syrup syak)

1/4 c. wai lemon (i kahi pinch, hiki iā ʻoe ke hoʻohana i ka vīneka cider apple)

He koho akā paipai ʻia:

1/4 c. vīneka cider apple

1/2 tsp. paukū līkaʻi

2 tbsp. EVOO (a i ʻole niu, flax, hemp, ʻaila hua waina)

Nā kuhikuhi:

E hoʻohui i ka marinade i loko o kahi kīʻaha a ʻae i ka tofu e marinate no ka liʻiliʻi o 15 mau minuke a hiki i ka pō. E hoʻomoʻa ma kahi pepa kuki i uhi ʻia me ka foil ma nā kekelē 450 no 20 mau minuke ma ka ʻaoʻao mua (kihi: e hele ana ka meli i ka caramelize, no laila e hoʻohana i ka pepa no ka hoʻomaʻemaʻe maʻalahi). A laila, e hoʻohuli a hoʻomoʻa no kahi o 10 mau minuke. E nānā i ka meli no ka mea hiki ke ʻā ke kō. E hoʻokomo i nā mea keu i loko o kahi pahu a waiho i loko o ka pahu hau no ʻehā a ʻelima mau lā.

Hana i 18 mau ʻāpana lōʻihi a lahilahi.

Ka meaʻai i hāʻawi ʻia e Love Veggies a me Yoga

Tofu ʻeleʻele

24 calories, 1.3 grams momona, 1.8 grams carbohydrates, 2.2 grams protein

I kekahi manawa, ʻo ka liʻiliʻi wale nō o nā mea ʻala maikaʻi e hana ai i kahi kīʻaha tofu. I loko o kēia meaʻai maʻalahi, e ʻaʻahu wale i kēlā me kēia ʻāpana i nā mea ʻala like ʻole e like me ka pauka chili, cumin, a me ka cayenne no kahi kīʻaha ʻono ʻaʻole hiki ke kokoke i ka haki ʻana i ka waihona kalo!

Nā Pono:

1 poloka tofu

1/4 tsp. Kāpena

1/4 tsp. ʻoʻoniʻo granulated

1/4 tsp. kālika mānoanoa

1/4 tsp. pauka chili

1/4 tsp. kumino, lepo

1/4 tsp. coriander, lepo

1/4 tsp. pepa ʻeleʻele, lepo

1 tbsp paprika

1/2 tsp. thyme

Nā kuhikuhi:

E uhi i ka tofu i ka mea ʻala. I loko o kahi skillet wela, tofu ʻeleʻele me ka ʻaila ʻole a me ka wai ʻole. Ke ʻeleʻele nā ​​kihi, e hoʻohuli a uhi i ka kuke a hiki i ke kuke ʻana. Aia ka manawa i ka mānoanoa o ka tofu.

Hana 4 4 oz. lawelawe ʻana.

Hāʻawi ʻia e Chef Anthony Stewart o ka Pritikin Longevity Center ma Miami, Florida

Paukena Tofu Pulu

29 calories, 6.5 grams sugar, 0.2 grams momona, 6.9 grams carbohydrates, 0.4 grams protein

ʻO wai ka mea i ʻike e hana maikaʻi ʻia ka ʻukena pata a me ka meli i ka tofu? ʻO kēia mau ʻāpana ʻono ʻono he ʻano spongy a waiho ʻoluʻolu iā ʻoe.

Nā Pono:

1 poloka tofu

1/4 c. ʻumeke pauka

1/3 c. ka meli (a i ʻole agave a i ʻole maple)

1 tsp. luʻi lepo

1/4 c. apple cider vinega

Ponoʻole:

Dash o ka tamari a i ʻole ka mea ʻono

Pinch o ka nutmeg / cayenne / chili kaola / kumine / ʻumeke pie mea ʻala / kinamona

ʻO ka ʻaila EVOO/niu/hemp

Nā kuhikuhi:

Whisk e hoʻohui i nā meaʻai a pau. Māmā i ka tofu i kālai ʻia no 15 mau minuke a 24 mau hola. E hoʻomoʻa ma kahi pepa kuki i hoʻopaʻa ʻia i ka foil ma 450 degere no 20 mau minuke a hoʻohuli a kuke i ʻelima mau minuke a i ʻole. 'Ōlelo Aʻo: Ua hoʻohana au i ka tofu i hoʻopaʻa ʻia ma mua, hoʻoheheʻe ʻia, a kaomi ʻia.

Hana i 18 mau lōʻihi, lahilahi.

Hāʻawi ʻia e Love Veggies a me Yoga

ʻO Creamy Triple Green Pesto

436 calories, 3.1 grams sugar, 42 grams momona, 12.4 grams carbohydrates, 5.6 grams protein

Inā makemake ʻoe i ka pesto akā ʻike ʻoe he momona loa ia (mahalo i ka nui o ka aila ʻoliva, nā nati paina, a me ka cheese Parmesan), e hoʻāʻo i kēia concoction hana i hana ʻia me ka tofu silika a me nā mea kanu. E ʻimi i nā ala e hoʻonani ai i kāu mau kīʻaha punahele, e like me ka pasta palaoa holoʻokoʻa a i ʻole ka pizza, me kēia mea ʻono maikaʻi, e hiki mai ana ma kahi o 436 calories ma ke kīʻaha.

Nā Pono:

1/2 c. peas

50 g. spinach

30 lau basil hou

1/4 c. cashews paʻakai ʻole

1 clove kālika

5 sā. ʻaila ʻoliva

4 tbsp tofu kilika

He wili pepa ʻeleʻele

Nā kuhikuhi:

Blanch i ka pī no kekahi mau minuke ʻelua e palupalu iki. E hoʻomaloʻo i ka spinach ma ka waiho ʻana i loko o kahi colander a ninini ma luna o kahi ipu wai hoʻolapalapa. Ke maloʻo, holoi me ka wai anuanu a komi i ka wai e like me kou hiki. ʻO Whiz nā mea hoʻohui āpau a kau me ka pepa ʻeleʻele hou.

Hana 2 kīʻaha.

Nā meaʻai i hāʻawi ʻia e Tinned Tomates

Tofu Marina

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

ʻO kēia meaʻai olakino he mau minuke wale nō o ka manawa hoʻomākaukau, akā ʻoi aku ka maikaʻi o nā hopena! ʻO ka ʻai ʻana i nā ʻāpana tofu i loko o ka wīnega balsamic, ke kāleka, a me ka oregano e hāʻawi i ka meaʻai i ka meaʻai. E lawelawe me kāu mea kanu punahele e hoʻopuni i kāu pāʻina.

Nā Pono:

1 ālai i kā tofu paʻa

1/2 c. vīnega balsamic

3 tbsp. kālika ʻokiʻoki

2 tbsp. oregano maloʻo

Nā kuhikuhi:

E ʻokiʻoki i ka tofu i ʻāpana. E hui pū i ka vīnega balsamic, ke kāleka, a me ka oregano, a e hoʻomoʻi i ka tofu no 30 mau minuke. Hoʻomoʻa, hoʻomoʻa, a i ʻole pan-sear.

Hana i 4 mau lawelawe.

Ka meaʻai i hāʻawi ʻia e Chef Anthony Stewart o ka Pritikin Longevity Center ma Miami, Florida

Nānā no