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南瓜鹹蛋菇菇毛豆燴豆腐

 

Pumpkin and salted egg stewed tofu with mushrooms and edamame

 

 

 

食材準備時間 /    20 min

烹飪時間 /  10 min

準 備 食 材 / 

 

南瓜100g

 

✓去殼毛豆一杯

 

✓板豆腐1/2盒

 

✓洋蔥1/4顆

 

✓大蒜一顆

 

✓彩椒1/2顆

 

✓鴻禧菇半包

 

一顆鹹蛋

 

✓半碗花椰菜

 

✓無糖豆漿 100-150cc

 

✓五穀米半碗

 

✓適量鹽以及黑胡椒

 

It is May’s original creation! It has the natural sweetness from pumpkin, fragrance from soy milk and colourful veggies. You can get nutritions in every bite. Both adults and kids love this!

 

Ingredients: pumpkin 100-120g, ½ a cup of edamame, ½ a box of firm tofu, ¼ of an onion, 1 clove of garlic, ½ a bell pepper, 1 cup of shimeji mushrooms, 1 salted egg, ½ a bowl of broccoli, 100-150cc of sugar-free soy milk, ½ a bowl of 5-grains rice, appropriate amount of salt and black pepper. 

 
 
 
 

 

1.

南瓜切塊入電鍋蒸20-25分鐘,用叉子壓成南瓜泥備用。等待同時水煮毛豆2分鐘,用廚房紙巾包住板豆腐以重物壓住10-15分鐘去除水分,切小塊。洋蔥&大蒜切末,紅彩椒切丁,鴻禧菇去蒂頭,鹹蛋一顆分蛋白/黃切碎。

 

2.

平底鍋倒一匙油中火煎板豆腐至兩面金黃色盛起備用。下蒜末,與洋蔥丁、鹹蛋黃中小火拌炒,接著加入彩椒丁與鴻禧菇繼續拌炒。

 

3.

倒入南瓜泥和無糖豆漿約100-150cc,將板豆腐倒回,加入毛豆和鹹蛋白,小火燉煮約3-5分鐘,加適量鹽、黑胡椒調味盛起。

 

4.

搭配水煮青花筍、五穀米半碗,美味、無負擔又滿足的蔬食料理完成!

 

1.

Cut the pumpkin into pieces and steam for 20-25 min. Smash the pumpkin with a fork and set aside. While steaming for the pumpkin, boil the edamame for 2min. Use a piece of paper towel to cover the firm tofu and put a weighted item on top to drain the water, then cut the tofu into cubes. Mince the onion and garlic, dice the bell pepper. Separate the salted egg white from the yolk, and dice them. 

 

2.

Heat up 1 tsp of oil on a frying pan over medium heat. Grill the firm tofu on each side until the surfaces turn slightly golden brown. Remove the tofu from the pan and set aside. Add the minced garlic, onion and salted egg yolk into the pan, and stir-fry together over medium-low heat. Then add the bell pepper & mushrooms, and continue to stir-fry. 

3.

Add the mashed pumpkin, sugar-free soy milk, tofu, edamame and salted egg white into the pan. Then simmer for 2-3 min over low heat and season with a pinch of salt & pepper. 

 

4.

Serve with boiled broccoli and rice. A yummy meal is ready!

營 養 素  (1-2人份)

_________________________________________

 

熱量                                           694  大卡

蛋白質                                       42.6  公克

脂肪                                           19.6  公克

碳水化合物                                    90 公克

膳食纖維                                    11.8  公克        

鐵                                                   9  毫克

鈣                                                390  毫克