Tofu frokost

Marianne sa for 19år siden:

Tofu naturell inneholder pr.100 g:
131 kcal
12,2 g protein
7,5 g fett
2,9 g karbohydrat
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Silketofu inneholder pr.100 g:
47 kcal
5,1 g protein
2,2 g fett
1,7 g karbohydrat

Her er noen frokostoppskrifter med tofu:
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Cinnamon Apple Breakfast Bran Muffins

Ingredients:
2 1/4 cups unprocessed oat bran
1/4 cup brown sugar/annet søtt
2 tsp. cinnamon
1 tbsp. baking powder
1/4 cup walnuts, chopped
1 - 10.5 oz Soft Tofu, drained
1/2 cup frozen apple juice concentrate, thawed
2 egg whites
2 tbsp. polyunsaturated vegetable oil
1 medium apple peeled, cored and chopped to make 1 cup

Method:
In a medium size mixing bowl, combine bran, sugar, cinnamon, baking powder, and walnuts.
Mix thoroughly. In a blender or food processor, combine tofu, apple juice, egg whites and oil.
Stir the tofu mixture into the bran mixture and mix thoroughly. Add apples.
Line muffin tins with paper cups. Fill each to the top. Bake 18 to 20 minutes in a pre-heated 425 oven.
Serve warm.

Breakfast Souffle

Ingredients:
4 cups (1 L) Unsweetened Soya Beverage
1 egg
1 tsp. (5 ml) orange juice concentrate
1 tsp. (5 ml) honey or maple syrup
1 tsp. (5 ml) grated lemon or orange zest
2 slices whole wheat bread (Ketolysebrød)
2 fresh peaches, or pears

Method:
Preheat oven to 375. Beat together all ingredients, except bread and fruit.
Lay slices of bread in a small 2 quart greased casserole dish. Top with sliced fruit.
Pour egg-soya beverage mixture over all and bake until fruit turns golden brown.
Cool before serving. Egg-meal 1 egg, 1 egg white (1P)3 oz. Soft Tofu (1P, 1C)1 oz. grated Cheddar Cheese (1P)1/2 oz. dry Oatmeal (1C)1-2 Tbsp Skim milk or water (for texture)Salt and pepper to taste1 tsp Olive Oil for cooking (3F) 1 glass of Orange Juice or 1/3C Apple Sauce (on the side)(1C) Mix eggs, tofu, cheese, oats, salt and pepper together in bowl. Cook over med-low heat in covered frying pan (I prefer cast iron) until lightly golden on one side, flip over and cook 1-2 minutes more on other side. Garnish however you like and serve.

Crispy Tofu Lettuce Wrap

Ingredients:
50 ml carrot, chopped
1/2 onion, chopped
1 clove garlic, minced
5 ml ginger, minced
25 ml oil
1 celery stalk
50 ml water chestnuts, chopped
50 ml bamboo shoots, chopped
25 ml oyster sauce
15 ml soy sauce
2 ml white pepper
1/2 pkg. (350 g) Extra Firm Tofu, crumbled
12 iceberg lettuce leaves, dried
60 ml hoisin sauce

Method:
Sauté garlic and ginger in oil. Add onions and carrots and cook for 1 minute. Add celery, water chestnuts, bamboo shoots, oyster sauce, soy sauce and pepper. Stir in crumbled Sunrise Tofu when vegetables are cooked. Spoon
30 ml of filling & 5 ml hoisin sauce onto lettuce leaf & wrap.
Serve immediately.

Applejack Puff Pancakes

Ingredients:
1 - 10.5 oz Soft Tofu, drained
1/2 cup whole wheat pastry flour
1 tbsp. polyunsaturated oil
1 tsp. cinnamon
1 tsp. allspice
2 tbsp. honey
2 egg whites
1 small apple, peeled, sliced paper thin
margarine for frying

Method:
In a small bowl, combine first 6 ingredients. Beat with electric mixer on high till smooth. About 1 minute.
In a separate small bowl, beat egg whites until stiff but still shiny. Fold tofu flour mixture into egg whites. Blend thoroughly. Lightly batter a non-stick fry pan and place several apple slices on bottom.
Pour 1/2 cup batter over apples for each pancake. Fry covered.
Brown on both sides and serve hot with your favorite topping.

Banana Bran Muffins

Ingredients:
1 pkg. (300 g) Dessert Tofu
1 cup (250 ml) flour
1/2 cup (125 ml) bran
1/4 cup (60 ml) wheat germ
1 tsp. (5 ml) baking powder
1 tsp. (5 ml) baking soda
1/4 cup (60 ml) margarine, softened
1/4 cup (60 ml) brown sugar
3 ripe bananas, mashed
3/4 cup (175 ml) raisins or chopped nuts (optional)
Dash salt

Method:
Preheat oven to 190 C (375 F). Mix all dry ingredients together. Cream margarine.
Then add sugar and mix well. Stir in bananas and Tofu. Pour liquid ingredients into dry ingredients.
Stir until flour is moistened. Fold in raisins or nuts. Spoon mixture into a lined or greased muffin pan.
Bake for 20 -25 minutes.

Breakfast Souffle

Honey Cinnamon Pancake Topping

Ingredients:
1 - 10.5 oz Soft Tofu, drained
3 tbsp. honey
Cinnamon to taste
Granola (optional)

Method:
In a blender or food processor, combine tofu and honey till smooth and creamy. Add cinnamon to taste.
Pour over pancakes, waffles, or French toast.

Tropical Raspberry Smoothie

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Coconut milk adds an exotic twist to this refreshing morning shake. Be sure not to confuse sweetened “cream of coconut” with unsweetened coconut milk.

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118 ml unsweetened coconut milk

118 ml (scant 1/2 cup) silken tofu

118 ml fresh raspberries, plus more for garnish

2 teaspoons granular sugar substitute (optional)

1 to 2 drops coconut extract, to taste

3 ice cubes

Whipped cream, for garnish

[url="http://atkins.com/food/recipes/all/Tropical_Raspberry_Smoothie.html?metric="][/url]us

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1. Combine coconut milk, tofu, 1/2 cup raspberries, sugar substitute and coconut extract in a blender; blend until smooth. (If you want to remove the seeds, you can strain the mixture through a sieve, then return it to the blender).

2. With the machine running, add the ice cubes, one at a time, and blend until smooth. Pour into a tall glass, and garnish with whipped cream and raspberries, if desired. Serve immediately.

Servings: 1
Yield: 1 1/2 cups
Prep time: 5 minutes

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Carbohydrates:[font='Arial Unicode MS'][/font]

14.5 grams[font='Arial Unicode MS'][/font]