How to make tofu and fresh mushrooms
In the past 10 days, the popularity of healthy eating and home-cooked meals has continued to rise across the Internet, especially simple and easy-to-make vegetarian dishes that have attracted much attention. Tofu and fresh mushrooms are low-fat and high-protein ingredients. The combination is not only nutritious, but also satisfies the needs of the taste buds. This article will introduce you in detailTofu and fresh mushroomspractices, and attach relevant structured data.
1. Food preparation
The following are the main ingredients and amounts needed to make tofu and mushrooms:
| Ingredients | Dosage | Remark |
|---|---|---|
| Silky tofu | 300g | It is recommended to use northern tofu or lactone tofu |
| fresh mushrooms | 200g | Optional mushrooms, shiitake mushrooms or oyster mushrooms |
| garlic | 3 petals | Minced |
| ginger | 1 small piece | shred |
| light soy sauce | 2 scoops | About 15ml |
| Oyster sauce | 1 spoon | about 10 grams |
| Salt | Appropriate amount | Adjust to personal taste |
| edible oil | Appropriate amount | It is recommended to use olive oil or peanut oil |
2. Cooking steps
1.Handling ingredients: Cut the tofu into small pieces, wash the fresh mushrooms and tear them into small florets, mince the garlic and ginger and set aside.
2.blanch water: Boil water in a pot, add fresh mushrooms and blanch for 1 minute, remove and drain. This step can remove the earthy smell of fresh mushrooms.
3.Fried tofu: Pour a small amount of oil into the pan and fry the tofu cubes until golden brown on both sides. Remove and set aside.
4.stir-fry seasoning: Leave oil in the pot, add minced garlic and shredded ginger and sauté until fragrant, then add blanched fresh mushrooms and stir-fry evenly.
5.seasoning: Add light soy sauce, oyster sauce and a little salt, stir-fry evenly, then pour in the fried tofu, and stir gently to avoid breaking the tofu.
6.stew: Add a little water, cover the pot and simmer for 2-3 minutes, allowing the tofu and mushrooms to fully absorb the soup.
7.Take out of the pot: Finally, sprinkle with chopped green onion or coriander, and serve immediately.
3. Nutritional analysis
Tofu and fresh mushrooms are both low-calorie and highly nutritious ingredients. The following is a comparison of the nutritional content per 100 grams of ingredients:
| Nutritional information | Tofu (100g) | Fresh mushrooms (100g) |
|---|---|---|
| Calories (kcal) | 76 | twenty two |
| Protein (grams) | 8.1 | 3.1 |
| Fat (grams) | 4.2 | 0.3 |
| Carbohydrates (grams) | 1.9 | 3.3 |
| Dietary fiber (grams) | 0.4 | 1.2 |
4. Tips
1. Tofu selection: tender tofu has a delicate texture but breaks easily, so be careful when frying; old tofu is more resistant to cooking and is suitable for stews.
2. Fresh mushroom processing: Blanching fresh mushrooms can remove odor and shorten cooking time.
3. Seasoning suggestions: If you like spicy food, you can add a little chili or bean paste to enhance the flavor.
4. Pairing recommendation: This dish can be paired with rice or noodles, or it can be eaten alone as a fat-reduction meal.
5. Summary
Tofu with Mushrooms is an easy-to-make, nutritious home-cooked dish suitable for busy office workers or those who pursue healthy eating. With the right combination of ingredients and cooking techniques, you can easily make delicious and healthy dishes at home. Hope this article can provide you with practical reference!
check the details
check the details
en
