As a dietitian, I often preach that you have to eat a variety of food. And that’s true. The largest variety, your wider nutrient profile will be. On the other hand, it is a good idea to have some quick and easy meals that are easy to make and adaptable to the required ingredients. This tofu mix it is exactly that.
Low waste flexibility
Using the recipe instructions as a guide, you can turn off the tofu for another protein or green beans for another vegetable. You can carry the protein with any spice you prefer.
- Use cooked chicken or pork, ground beef or soy collapses, in place of tofu.
- Use fresh green beans, canned or frozen.
- Replace another vegetable you have in your hand (carrots, broccoli, zucchini). You can also use vegetables cooked with residues.
You can serve it over pasta or rice. You can do 2 servings or 4, but when I use the tofu, I like to cook the whole block and then enjoy the residues. This is the way you lose less food – use whatever you have in hand to create a meal and eat your residues!
Soy
There is enough piece misinformation out there for soy food. However, in fact, adding soy foods to your diet can have many health benefits. Soys are a legume and cultivated viable American farmers. Soy foods such as tofu, TEMPE or EDAMAME are full protein – It means it offers all basic amino acids. Some vegetable proteins (such as black or kidney beans, nuts) should not be combined with granules and vegetable proteins).
Tofu is a good source of potassium, iron and calcium. Are also carries the FDA authorized health The claim that suggests that soy protein can reduce the risk of coronary heart disease.
Pro Tip: You always have a political computation from the Tofu block before fried. Use a Tofu Press. You can also use a small strainer. Place the tofu in the strainer. Top with napkin, then add a heavy cast iron over the tofu. Place the strainer over a bowl to drain. Press and dry before cycle.
Cooking for fewer waste
This recipe is customized by a recipe to zero waste cooking for Dummies®. The original recipe spicy brocade tofu uses fresh broccoli. This time, I used frozen green beans. We baked them in a 400f oven for 10-15 minutes first, and then added them to the pan to mix fried.
The cooking technique for fewer waste involves the use of what you have at times to create meals. Since I always keep frozen vegetables in my freezer, I decided to use the green beans. In my opinion, it is impossible for a busy person to always maintain fresh vegetables. Having frozen vegetables in hand, it helps you meet your vegetable intake, with less waste. Frozen products are often less expensive.
Imprint
Tofu mix with green beans
This simple mix fried in less than 30 minutes. Serve over cooked rice or pasta.
Ingredients
- 1 10 ounces Package frozen, whole, green beans
- 1 Lb block extra fixed tofu pressed and drained
- 4 teaspoon corn starch
- 1/4 cup soy sauce
- 1 tablespoon Sriracha sauce
- 1/2 teaspoon honey
- 1/2 teaspoon powder or 2 crushed cloves of garlic
- 1 tablespoon olive or peanut oil, separated
- 2 cups cooked rice
Instructions
Press and drain the tofu using a press tofu. If you do not have a tofu place, place the tofu in a small strainer. Top with napkin, then add a heavy cast iron over the tofu. Place the strainer over a bowl to drain.
While the tofu drains, prepare the green beans. Place the frozen beans on a baking sheet. Bake in a preheated 400-degree oven for 10-15 minutes, flying halfway. Stand aside.
In a small bowl, mix 1 teaspoon of corn starch with soy sauce, sriracha, honey and garlic powder. Stand aside.
Cut the drained tofu into 1 -inch cubes. Add 3 teaspoons of corn starch to a medium -sized bowl. Add the tofu and throw the tofu and throw away.
Heat a large frying pan over medium high heat. When hot, add 2 teaspoons of oil to the pan, then quickly add the Tofu cubes. Spread the tofu in the pan so that it is on a layer. Allow brown on each side, turning once.
Remove the tofu from the pan, transferring to a small bowl. Add another teaspoon of oil to the pan and add the green beans. Stir for 1-2 minutes. Add the tofu back to the pan and sprinkle the sauce over the tofu-green bean mixture. Mix the pan for another 2 minutes.
Serve over rice.
