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Ингредиенты
- 1 lb lowfat hard tofu
- 1 Tbsp. salt
- 1 tsp canola oil (orig was 1 tbsp)
- 1 Tbsp. fresh ginger root finely minced
- 1/2 c. fresh cilantro minced
- 1 Tbsp. natural soy sauce
- 1 tsp light brown sugar
- 2 c. cooked rice
Инструкции
- 1. Cut the tofu into 4 thick slices. Place slices in a pot containing 3 c. cool water and the salt. Soak for 30 min, then slowly bring it almost to a boil, and cook without boiling for 5 min.
- 2. While tofu is heating, prepare the sauce. Heat the canola oil in a skillet and add in the ginger. Stir-fry for 1 minute, then add in the cilantro, soy sauce, and sugar. Cook for 1 min over high heat.
- 3. Remove tofu from heat, drain, carefully transfer to a hot serving dish, and spoon sauce over it.
- Can this recipe be saved
- There are several things I'd do.
- First, let's assume this serves 4 (4 ounce tofu per person). Serve the tofu with 1/2 c. cooked rice per person, and the %CFF plummet to only 21% form 55%.
- But the tofu which MC knows is high in fat - 39 grams per lb.. If you use a lower fat tofu, the amount of fat in the recipe can change dramatically. If you use the MC entry of "1% tofu", that is 5 grams fat per lb. of tofu, the amount of fat per serving drops to 5 gms. However, because it is a low-calorie dish (only 85 cal per serving with the lowfat tofu), the %CFF is still high (48%). Which's primarily due to the tbsp of canola oil.
- To reduce it further, use nonfat broth or possibly wine as the base for the sauce, and not the oil. Or possibly use only a portion of the oil and make up the difference with another liquid.
- Personally, I'd probably use 1 tsp oil, lowfat tofu, some nonfat broth or possibly dry sherry, and serve it with rice. This results in a dish with a total of 13%CFF.
- Thanks for the recipe, it looks good! I especially like the idea of slow boiling the tofu.
- NOTES : "Serve this to anyone still unsure about tofu. They'll be pleasantly surprised by this dish, and you will absolutely delight the bean curd fanatics in your life. Enjoy!"
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 205g | |
| Recipe makes 4 servings | |
| Calories 190 | |
| Calories from Fat 40 | 21% |
| Total Fat 4.43g | 6% |
| Saturated Fat 0.61g | 2% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 2012mg | 84% |
| Potassium 272mg | 8% |
| Total Carbs 26.38g | 7% |
| Dietary Fiber 0.5g | 2% |
| Sugars 2.36g | 2% |
| Protein 10.26g | 16% |
