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南瓜豆腐九層塔乳酪煎蛋

 

Cheesy pumpkin and tofu omelette with basil (vegetarian)

 

 

 

食材準備時間 /    10 min

烹飪時間 /  5 min

準 備 食 材 / 

 

 

兩顆蛋

 

半塊嫩豆腐/板豆腐

 

一把九層塔去梗切碎

 

✓ 1/4紅椒切丁

 

南瓜小塊刨絲

 

一片低脂起司

 

 

A super easy recipe for pumpkin and tofu omelette with basil, done in 5 minutes! It is a yummy and nutritious high protein vegetarian dish, both adults and kids will love it! Pumpkin is a low carb superfood with high fibers, and the minced tofu creates a smooth texture. This dish contains low calories but will make you feel full. The melted cheese may be a little bit “sinful” but it can be quite therapeutic. 

 

Ingredients: two eggs, ½ a box of tofu, grated pumpkin (25-30g), ¼ of a red bell peppers (diced), 1 slice of low-fat cheese, a handful of basil leaves, a pinch of salt and pepper.

 
 
 

 

1.

把兩顆蛋打入碗中,加入豆腐弄碎,加鹽、黑胡椒、紅椒、九層塔遂拌勻。

 

2.

平底鍋中火倒少許油,加入南瓜絲拌炒至熟,倒入豆腐蛋液,稍微拌一拌鋪平,蓋鍋蓋悶2-3分鐘(轉小火) 打開鍋蓋加一片起司、一點蔥花作為點綴,再悶個30秒完成✅

.

 

 

 

1.

Crack 2 eggs into a bowl, then add the tofu, diced bell peppers, basil leaves, salt & pepper into it. Mash the tofu and stir well with a spoon.

 

2.

Heat up 1 tbsp of olive/ avocado oil on the pan over medium heat. Pan fry the grated pumpkin first, then pour the egg-tofu mixture into the pan. Stir gently and spread it evenly with a spatula or turner. Cover with lid and simmer for 2-3 min over low heat. Add a slice of cheese in the middle, sprinkle some minced green onions on top, and wait for another 30 sec. A yummy high protein meal is served 😉💕

 

 

 

 

營 養 素  (1-2人份)

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熱量                                         323.9  大卡

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脂肪                                           17.1  公克

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