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照燒番茄菇菇板豆腐佐薑黃腰果飯

 

Stir-fried tomatoes, mushrooms and tofu with turmeric quinoa rice

 

 

食材準備時間 /    15 min

烹飪時間 /  10 min

準 備 食 材 / 

 

板豆腐1/2盒

 

✓鴻禧菇半包

 

✓洋蔥1/4顆

 

✓小番茄5-6顆或ㄧ顆中大型番茄

 

✓蒜頭1-2顆

 

✓蔥1-2條

 

✓調味料:一匙醬油、半匙味霖

 

✓薑黃飯調味料:薑黃粉一匙5g,義式香料一小匙5g, 腰果一把10g,橄欖油一匙5ml

 

A simple and delicious high-protein vegan dish. Stir-fried tomatoes, mushrooms and tofu, is the main dish, and is served with home-made turmeric quinoa rice. It makes you feel full!

 

Ingredients: ½ a box of firm tofu, ¼ of an onion, ½ a bowl of shimeji mushrooms, a handful of cherry tomatoes or one large-medium size tomato, 1-2 cloves of garlic, 1-2 leeks. Seasoning: a spoon of soy sauce, ½ a spoon of mirin.


 

 
 
 
 

 

1.

板豆腐用廚房紙巾包覆以重物壓住10-15分鐘去除水分切成1-1.5cm厚度、鴻禧菇半包去蒂頭、洋蔥1/4顆切絲、小番茄對半切、蒜頭切片、蔥1-2條蔥白切段、綠蔥切蔥花。調味料:一匙醬油、半匙味霖。

 

2.

平底鍋倒一匙油中火煎豆腐至兩面金黃起鍋備用。再倒少許油,爆香蒜片、跟洋蔥一起拌炒,加點米酒和蔥白繼續炒,下小番茄&鴻禧菇至炒軟後,倒回板豆腐,加一匙醬油和半匙味霖,中小火燉煮至變色入味,轉小火加蔥花拌一拌起鍋。

 

.

3.

薑黃腰果飯做法:將白米與紅藜以1:1~2:1比例混合,用冷水沖3次加入淹過米量的水,加入一小匙薑黃粉、義式香料一小匙、橄欖油一小匙、鹽胡椒一小匙混合均勻,入電鍋蒸40分鐘。(外鍋一碗水) 電鍋開關跳起後,拌入適量堅果、腰果、核果碎增加口感與堅果的優質油脂。

 

4.

照燒菇菇板豆腐搭配薑黃飯,美味開動!

1.

Use a paper towel to cover the tofu, and put a weighted object on top for 10-15min to drain the water, then cut the tofu into 1-1.5cm thick slices. Remove the stems of shimeji mushrooms, and slice the onion. Cut the cherry tomatoes into half. Slice the garlic. Cut the white parts of the leeks into 3-4cm length,and mince the darker green parts.

2.

Heat up 1 tsp of oil on a frying pan, and grill the tofu for 2 min on each side until the surfaces turn brown. Remove the tofu from the pan and set aside for later use. Add garlic, onions into the pan and fry together, then add 1 tbsp of rice wine and white parts of leeks, and continue to stir-fry. Next, add the tomatoes and mushrooms, and continue to stir-fry until soft. Pour the tofu back and add a spoon of soy sauce and ½ a spoon of mirin (or sugar). Simmer for 3-5min over low-medium heat, then turn to low heat and add some minced leek, stir well before removing from the pan.

3.

For the turmeric quinoa rice, mix ½ a cup of red quinoa and white rice together. Rinse it 3 times until the water turns clear, then add 1 cup of water. Season it with 1 tsp of turmeric powder, Italian seasoning, olive oil, and salt & pepper. Cook in the rice cookers for 40min. Add an appropriate amount of mixed nuts, then the rice is ready!

4.

Serve the tofu with some veggies and a bowl of turmeric rice. Enjoy!

 

 

營 養 素  (1-2人份)

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熱量                                            624.9  大卡

蛋白質                                          30.6  公克

脂肪                                             13.7  公克

碳水化合物                                   97.4 公克

膳食纖維                                        9.7  公克        

鐵                                                      8  毫克

鈣                                                  407  毫克