This plant-based recipe is packed with fiber and protein, and colorful vegetables. It also supports heart health, blood sugar levels, and weight management. Making it a delicious way to enjoy more nutritious plant-based meals.
這款植物性食譜富含膳食纖維, 蛋白質和色彩繽紛的蔬菜。它還有助於心臟健康, 血糖控制和體重管理, 是享用營養豐富美味植物性餐點的理想選擇。
*Kung Pao Tofu 宮保豆腐鍋*
Ingredients (3 servings):
- 16 oz super-firm tofu, pressed and cubed
- 2½ cups baby corn, cut into chunks
- 2½ cups bell peppers (about 2–3 medium bell peppers total, red and green), chopped3 green onions, sliced (white and green parts separated)
- 3 cloves garlic, minced
- 1/3 cup unsalted cashew nuts
- 2 tbs low-sodium soy sauce
- 2 tbs fresh lime juice
- 1 tsp monk fruit syrup
- 1 tbs sesame oil
- 1 tbs vegetable broth or Shaoxing wine
- 3 tbs water
- 1–3 dried chili peppers (optional)
Can be served with:
- 1½ cups cooked quinoa or cauliflower rice
Directions:
1. In a bowl, whisk together 1 tbs soy sauce, 1 tbs lime juice, monk fruit syrup, and 1 tbs vegetable broth or Shaoxing wine. Toss tofu in the mixture and let it marinate for at least 30 mins or overnight.
2. In a separate bowl, mix the remaining soy sauce, lime juice, and water. Set aside.
3. Heat 1 tbs sesame oil in a large wok or skillet over medium-high heat. Add the marinated tofu and stir-fry for 6–8 minutes until lightly golden. Remove and set aside.
4. In the same wok, sauté garlic and the white parts of the green onions until fragrant.
5. Add bell peppers and baby corn. Stir-fry for 3–5 minutes until tender-crisp.
6. Return tofu to the wok. Add the prepared sauce and cashew nuts. Stir-fry for 1–2 minutes until well coated and heated through.
7. Stir in dried chili peppers (optional) and green onion greens. Turn off heat.
8. Serve warm with quinoa or cauliflower rice.
Amount Per Serving:
Protein: ~31 g
Carbohydrates: ~24 g
Fat: ~19 g
Fiber: ~6 g
Sodium: ~400–420 mg
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食材 (3人份):
- 16盎司超硬豆腐, 壓乾切丁
- 2.5杯嫩玉米, 切斷
- 2.5杯甜椒 (約2-3個中等大小的甜椒, 紅綠各半), 切碎
- 3根蔥, 切片 (蔥白和蔥綠分
- 3瓣蒜, 切末
- 1/3杯無鹽腰果
- 2大匙低鈉醬油
- 2大匙鮮榨青檸汁
- 1茶匙羅漢果糖漿
- 1大匙芝麻油
- 1湯匙蔬菜高湯或紹興酒
- 3大匙水
- 1-3個乾辣椒 (可選)
可搭配：
1.5杯煮熟的藜麥或花椰菜米
作法:
1. 在一個碗中, 將1湯匙醬油, 1湯匙青檸汁, 羅漢果糖漿和1湯匙蔬菜高湯或紹興酒攪拌均勻。將豆腐放入葡萄酒中拌勻, 醃製至少 30 分鐘或過夜。
2. 在另一個碗中, 混合剩餘的醬油, 青檸汁和水, 備用。
3. 在大炒鍋或平底鍋中倒入 1 湯匙芝麻油, 以中高火加熱。放入醃製好的豆腐, 翻炒 6-8 分鐘至金黃色。取出備用。
4. 在同一個炒鍋中, 放入蒜末和蔥白, 炒香。
5. 加入甜椒和玉米筍, 翻炒 3-5 分鐘至嫩脆。
6. 將豆腐放回鍋中, 加入之前準備好的醬汁和腰果, 翻炒 1-2 分鐘至均勻裹上醬汁並加熱。
7. 如果想吃辣, 在此加辣椒, 撒上香蔥, 關火。
8. 趁熱搭配藜麥或花椰菜米食用。
每份含量：
蛋白質：約 31 克
碳水化合物：約 24 克
脂肪：約 19 克
膳食纖維：約 6 克
鈉：約 400-420 毫克