How to make tofu is the most nutritious and delicious

Tofu is a common ingredient in our daily life and is rich in nutrients. Tofu is made from soybeans through several processes: soaking, grinding, marinating, and shaping. It is very rich in protein and is especially easy for the body to absorb.

At the same time, it also has some effects such as helping digestion, clearing heat and detoxifying, and moisturizing dryness. Geographically, it is also divided into southern tofu and northern tofu.

Then there are various ways to make tofu, the most common ones are mapo tofu, home-style tofu, fish-flavored tofu, Hakka fried stuffed tofu, Wensi tofu soup and so on. I also have a soft spot for tofu, and one of my favorite tofu dishes is the golden soup stuffed tofu, which is very beautiful and rich in nutritional value after being made. Suitable for all ages, next, I will briefly share with you his approach.

First, we cut the tofu into large pieces of about one centimeter, then put it in a pan and fry it until golden brown on both sides.

Then, add the stock to the pot, put in a fried seasoning, garlic slices, add salt, monosodium glutamate, chicken powder, pepper to taste, use the steamed pumpkin puree to color, add tofu, simmer for about 40 minutes, and then you can get out of the pot.

Tofu contains a lot of vitamins, proteins and trace elements, such as iron, calcium, phosphorus and other elements, and is relatively easy to digest and absorb, has the effect of enhancing the body's immunity, and can also prevent osteoporosis. The operation is simple, inexpensive, and it is a good delicacy that people often eat.

There are many kinds of tofu methods: for example, mapo tofu, braised tofu, home-style tofu, sweet and sour tofu, fish-flavored tofu, spicy tofu, steamed tofu and so on.

I'm going to make a favorite, best home-cooked tofu:

In the first step, the tender tofu is cleaned and cut into prismatic slices for later use.

The second step is to relax the oil in the wok, and when the oil temperature is six layers, fry the tofu slices, fry the golden brown on both sides and set aside.

The third step is to clean the fungus soaked in advance, cut it into small pieces for later use, cut the onion into small pieces for later use, wash the green and red peppers and cut them into prismatic pieces for later use, and cut the green onions, ginger and garlic into minced pieces or slices for later use.

The fourth step, leave the bottom oil in the wok, add the bean paste, stir-fry the red oil with oyster sauce, stir-fry the green onions, ginger and garlic until fragrant, pour in the fried tofu slices and green and red pepper pieces, add a little water, burn until the flavor is incorporated, put a small amount of pepper, the appropriate amount of chicken essence, the appropriate amount of light soy sauce to extract freshness, a few drops of dark soy sauce to adjust the color, quickly stir-fry, and finally hook the thin thickener, pour it into the pot with clear oil. The best way to eat this tofu is to complete the home-cooked tofu, which is tender and refreshing, charred on the outside and tender on the inside, and very good for rice.

Braised tofu, fried tofu, egg hugging tofu, tomato juice tofu, cured tofu, tofu stewed cabbage, these are all home-cooked practices, the nutritional value is relatively high, and the method is simple.

I think home-cooked stewed tofu is a good choice, compared to the simple method, it does not pay attention to cooking skills, the production process is relatively simple, and it can better absorb the nutrients in the tofu.

It can be eaten raw or dipped, fried, grilled, stewed, and shabu-shabu.

<> "How to make tofu more nutritious.

Bean curd. How many types of plant-based meat are there?

Milk alternatives, the best in plant-based proteins.

Calories 84 kcal;

Carbohydrates;

Protein; Fat; dietary fiber;

calcium 164 mg;

phosphorus 119 mg;

potassium 125 mg;

The above is per 100 grams.

Comparison of the nutrition of different tofus.

There are three main types of tofu on the market: northern tofu (also known as brine tofu and old tofu), southern tofu (also known as gypsum tofu and tender tofu), and inner Qiqi vinegar tofu.

Protein, calcium, magnesium and other nutrients: North Tofu "South Tofu" vinegar tofu.

TipsPulp tofu has a higher protein content, but it is generally fried, and there is more nutrient loss.

Thousand pages tofu is made of soy protein isolate as the main raw material, not soybeans, and strictly speaking, it does not belong to tofu.

Yuzi tofu, egg tofu, etc. belong to the color of tofu, and the main ingredient is actually eggs.

Almond tofu, the ingredients are mainly dairy products, sugar, starch and other substances.

Tofu is more nutritious to eat like this.

Mix with tofu. Heat the tofu thoroughly before mixing it so that you don't introduce too much fat.

Roast, stew, boil tofu.

For example, mapo tofu, unloaded fish tofu soup and ru, meat foam tofu and so on.

Frozen tofu. After the tofu is frozen, there is basically no loss of nutrients such as calcium and protein in it.

Legumes are high-quality protein, rich in various nutrients, suitable for most people, for obese people is a very good source of protein, for menopausal women is a very good source of phytoestrogens, what more needs a moderate amount, don't over. As the saying goes, "Fish makes fire, meat produces phlegm, and cabbage and tofu protect peace." "Traditional Chinese medicine believes that water tofu has a pungent and cool taste, enters the spleen, stomach and small intestine meridians, and has the functions of nourishing blood and standing, nourishing and moisturizing dryness, clearing heat and detoxifying, and is suitable for treating red eyes, quenching thirst, detoxifying sulfur, liquor poisoning, etc.

Water tofu contains various nutrients such as iron, calcium, phosphorus, magnesium and other nutrients that are lacking in the body of the elderly, and the high-quality protein in it is also very conducive to the digestion and absorption of the elderly with weak gastrointestinal system. The main components of water tofu are protein and soy isoflavones, which have the functions of nourishing blood, nourishing yin and nourishing blood, reducing excessive blood lead concentration, protecting the liver and promoting the body's metabolism. The elderly often eat tofu, which has excellent dietary effects for arteriosclerosis, osteoporosis and other diseases.

This is mainly because of the colorful phytoestrogens in water tofu, which have excellent effects on the prevention of osteoporosis.

Water tofu is a legume made from soybeans, which is rich in a variety of nutrients necessary for everyone's body. In particular, the soybean protein powder in water tofu can be compared with the animal protein of fish, meat, eggs and milk. Water tofu is a calcium component, but the leader in soy food, 200 grams of water tofu contains the amount of calcium, most of which is equivalent to the amount of calcium contained in 300 ml of milk.

The soy lecithin in tofu is beneficial to the growth and development of the nervous system, capillaries, and human brain. The phytoestrogens in tofu are important for maintaining vascular endothelial cells and are not destroyed by air oxidation.

The protein in water tofu can also reduce blood lipids just right, has the effect of protecting blood vessel cells, and water tofu also has a lot of benefits for **. Tofu is a dish that often appears on our dinner table, because it can be described as cheap and good. Wumart supermarket is due to the rich and colorful nutritional value of water tofu.

Water tofu is rich in calcium, iron, phosphorus and other essential nutrients for the body, and also has the reputation of "plant meat", two pieces of water tofu a day can meet people's calcium requirements for a day, reasonable prevention of osteoporosis Soy products are rich in a lot of estrogen, can reduce the symptoms of menopause in women, take water tofu is easy to digest, can reduce constipation in the elderly, etc., and the price is relatively cheap.

Braised tofu is a classic specialty dish made of seaweed with brine tofu, the effect will be better, stewed tofu is a common Han famous dish in Zhejiang, the longer the paper burning time, the better, if there is chicken soup, the effect is better, Qiantong tofu is a kind of diet in our country, it can be seen everywhere, the production process is simple, and the materials are easy to obtain.

I think you can fry tofu by first cutting the tofu into small pieces and then stir-frying it in a pan.

I think you can fry croquettes by first kneading the tofu, then adding a small amount of salt and minced garlic, and finally frying it into croquettes.

Stuffed Tofu Ingredients:

400 grams of tofu, 100 grams of pork, 8 grams of oil, 6 grams of light soy sauce, 3 grams of refined salt, 6 grams of wet starch, 2 grams of starch, 3 grams of cooking wine, 2 grams of five-spice powder.

Cooking steps:1Make your own tofu.

2.Cut into cubes.

3.Intermediate control digging.

4.Add the pork to the dug tofu chives.

5.Opportunity shattered.

6.Then add the cooking wine.

7.Allspice.

8.Light soy sauce. 9.Grasp the starch and marinate for 15 minutes.

10.Add the marinated minced meat to the tofu.

11.Add light soy sauce to the oil consumption.

12.Preheat the pan and add the tofu to fry with the meat side down.

13.Add water, garlic and minced ginger.

14.Brown on one side and fry on the other.

15.After frying, add the seasoned juice.

16.Simmer until tofu is flavorful.

17.Then place on a plate and sprinkle with shallots.

18.Add some wet starch to the remaining juice.

19.The juice thickens.

20.Then pour over the fried tofu.

21.Very tasty and tasty.

Cooking Tips:

1. When frying, fry slowly over medium heat, the fire is too urgent, and the tofu is easy to fry on both sides, which will affect the taste and appearance; 2. In addition to increasing nutrition, helping digestion and increasing appetite, tofu is also beneficial to the growth and development of teeth and bones. It is a good choice for growing and developing teenagers; 3. Regular consumption of tofu can also improve the structure of human body fat, prevent and resist cancer, menopausal diseases, osteoporosis, aging and dementia, diabetes, cardiovascular diseases, colds and epidemics and other diseases, can improve memory, but also prevent radiation, speed up metabolism, and play a role in prolonging life; 4. Eating tofu can be good for constipation in the elderly, and tofu is a soft food that is easy to digest. Older people are advised to eat more tofu to reduce constipation.

Tofu doesn't need to be fried or steamed, so it comes out simple and delicious.

Cut the tofu into cubes, cut the beef into foam, blanch the water, and stir-fry the minced beef first, so that it is delicious.

Mapo tofu.

Ingredients: 2 pieces of soft tofu, bean paste, salt, minced meat, chopped green onion, ginger, soy sauce, cooking wine, Sichuan pepper powder, chicken essence, black beans.

Steps: Soak the tofu in water for one hour in advance, then blanch it in hot water, cut it into pieces and set aside; Marinate a little minced meat with salt, cooking wine, minced green onion and ginger, and soy sauce for a while; Put oil in the pot and boil it until it is hot, add minced meat, add a few spoons of bean paste, then add black bean sauce and chopped green onions, fry until it changes color, after being able to smell the fragrance, add a little water, add the tofu pieces, cook until the tofu tastes, when the water is about to dry, add a little water starch to thicken, and finally add an appropriate amount of pepper powder, chicken essence to taste.

Braised tofu. Ingredients: old tofu, green onion, ginger, garlic, starch, cooking wine, pepper, syrup, soy sauce, chicken essence.

Steps: Blanch the old tofu in salted boiled water and cut it into small pieces; Slice the ginger into shreds, chop the green onion into chopped green onions, and mince the garlic; Mix cooking wine, soy sauce, chicken essence, salt, pepper, and a little syrup into the sauce. Heat the oil in the pot until it is hot, add ginger and garlic and stir-fry until fragrant, pour in the tofu pieces and stir-fry for a while, add the adjusted sauce and cook for a while to make the tofu flavorful.

Braised tofu is good and delicious, cut the tofu into pieces, blanch the braised tofu with boiling water for about half a minute, prepare the braised tofu with green onions, ginger and garlic, straw mushroom dark soy sauce, chicken essence, salt, oyster sauce, Sichuan pepper noodles, braised tofu with water sauce, green onion, ginger and garlic boiling pot, stir-fry the fragrant braised tofu, pour in the tofu, stir-fry a few times the braised tofu, add the sauce, stew it slightly, thicken the braised tofu out of the pot, sprinkle some coriander on top, you can also sprinkle some green onions.

Spicy tofu, as well as tofu rape soup, tofu and crucian carp for soup, fried tofu bubbles. It's a lot, find a recipe to read. See what you like to eat.

Egg skin tofu soup.

Egg skin tofu soup ingredients: 150 grams of tofu.

10 grams of lean pork.

1 egg. 1 small piece of ginger.

1 sprig of coriander. Starch to taste.

Ingredients: 30 grams of cooking oil.

1 tsp sesame oil.

3 tablespoons of stock.

5 grams of refined salt. 3 grams of sugar.

5 grams of monosodium glutamate. Production process:

1. Cut the tofu into cubes, chop the lean pork into minced pieces, mince the ginger, and cut the coriander into sections;

2. Beat the eggs, heat the pan, add a little oil, pour in the eggs and spread them into egg skins, pour them out and cut them into cubes;

3. Put oil in a pot, put ginger, pour in broth and boil, add diced tofu and lean minced meat, add refined salt and monosodium glutamate sugar, thicken with water starch, add eggs, pour sesame oil, and put in coriander.

Steamed tofu with pickled vegetables and minced meat.

Ingredients: Japanese tofu.

Excipients: coriander, minced meat, mustard, sea rice.

Seasoning: salt, chicken essence, green onion, ginger, pepper, sesame oil, edible oil Method: 1,

Shred the green onion and ginger.

2. Cut the tofu into thick slices, put it on a plate, add salt, sesame oil and water;

3. Put the minced meat into the mustard, add salt, chicken essence and pepper, mix well, put it on the cut tofu, add sea rice, green onion and ginger shreds and steam for 5 minutes;

4. Take out the steamed tofu and sprinkle with green onion and ginger shreds;

5. Sit on the pot and pour the oil, and pour it on the tofu after the oil is hot.

Tofu is a very nutritious food, and there are many ways to make it, such as the famous mapo tofu. Tofu is very simple to make, no matter which way to do it, mapo tofu is good, fish head tofu casserole is good, home-style tofu is good, the most important point is to taste, the texture of tofu is relatively dense, the taste is difficult to enter the inside, the cooking time is short, it is difficult to achieve the flavor, so it takes a long time to cook, there is an old saying: thousands of rolling tofu and ten thousand rolling fish, that is, this situation.

In addition, tofu is cooked with some fish and seafood, and the taste will be particularly delicious.