This recipe helps keep blood sugar steady, supports a healthy gut, and promotes heart health with a balance of fiber, plant protein, and healthy fats. Ingredients like garlic and lemon also help with digestion and reduce inflammation.
這食譜有助於穩定血糖, 促進腸道健康, 並透過均衡的膳食纖維, 植物蛋白和健康脂肪來維護心臟健康。大蒜和檸檬等成分也有助於消化和減輕發炎。
Lemon Tofu Mixed Veggies Sheet Pan 檸檬豆腐雜菜烤盤
Ingredients (3 servings):
- ¼ cup sesame oil
- 3 tbs lemon juice
- 2 garlic cloves (minced)
- 1 tsp lemon zest
- Salt and black pepper, to taste
- 12 oz extra-firm tofu
- 1½ cups yellow potatoes
- 3 cups broccoli florets
- 1½ cups red bell pepper (chopped)
Directions:
1. Mix sesame oil, lemon juice, garlic, lemon zest, salt, and pepper in a dish.
2. Cut tofu into bite-sized pieces, coat with marinade, and let sit for 30 minutes.
3. Preheat oven to 400°F (200°C) and line a sheet pan with parchment paper.
4. Spread tofu, potatoes, broccoli, and bell pepper in a single layer (don’t overcrowd the pan for better browning). Pour any remaining marinade evenly over the top
5. Bake for 40 minutes total, stirring halfway through to ensure even cooking. Roast until the tofu is lightly golden and the vegetables are tender with slightly crisp edges.
6. Sprinkle with extra salt to taste and serve.
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食材 (3人份)：
- ¼ 杯麻油
- 3 湯匙檸檬汁
- 2 瓣蒜 (切碎)
- 1 茶匙檸檬皮屑
- 鹽和黑胡椒粉, 適量
- 12 盎司特硬豆腐
- 1.5 杯黃色馬鈴薯
- 3 杯西蘭花
- 1.5 杯紅甜椒 (切碎)
做法：
1. 將麻油, 檸檬汁, 蒜末, 檸檬皮, 鹽和胡椒粉混合在碗中。
2. 將豆腐切成一口大小的塊, 裹上醃料, 醃製30分鐘。
3. 烤箱預熱至攝氏200度 (400華氏度), 烤盤鋪上烘焙紙。
4. 將豆腐, 馬鈴薯, 西蘭花和甜椒平鋪在烤盤上 (不要放太多, 以免烤製過程中食材過於擁擠）。將剩餘的醃料均勻地淋在食材上。
5. 烘烤40分鐘, 中途翻動一次, 確保食材均勻受熱。烤至豆腐呈金黃色, 蔬菜變軟且邊緣略帶脆感即可。
6. 依個人口味撒上適量鹽, 即可享用。