[High Protein Low Carbohydrate] Dried Tofu and Mitsuba Salad
Even though it is high protein and low sugar, it is easy to eat.
My favorite 🫶✨
Dried tofu,
"Protein Mashimashi Salad" is a combination of salt koji fillet.
For children as it is,
Addictive for adults with pepper salt + chili oil 💓
[High Protein Low Carbohydrate] Dried Tofu and Mitsuba Salad
[Ingredients] For 3-4 people [Cooking time] 15 minutes
1 bag of dried tofu
3 fillets
1 cucumber
2 bundles of trefoil
Chopped vegetable tablespoon 1
[A]
1 teaspoon Chinese soup stock
Sugar 1 tsp
Rice vinegar tablespoon 1 and 1 / 2
Sesame oil tablespoon 2
Salt to taste
Sichuan pepper salt
Appropriate amount of chili oil
[Preparation]
・ Knead the salt koji, wrap it, microwave it at 600W for 2 minutes → Turn it over and heat it for 2 minutes. Take the rough heat and tear it.
Quickly boil dried tofu in boiling water, drain in cold water, and cut into easy-to-eat pieces.
Cut the cucumber into thin strips, and cut the trefoil into 3-4 cm lengths.
[How to make]
① Mix [A], add dried tofu, chicken breast, cucumber, mitsuba, chopped squeezed vegetables and mix.
Set aside for children here.
③ For adults, add Chinese pepper salt and sprinkle chili oil to finish.
[Point 🍳]
Dried tofu is easy to eat when boiled and cooled.
Chicken fillet is moist and not dry when pickled in salt koji.
・ Add saltiness and umami with squeezed vegetables.
☆ * ﾟ The family who eats with a time difference is * ☆
・ For children, it can be stored as it is. Serve just before eating.
・ For adults, add the finishing pepper salt and chili oil just before the finish to bring out the flavor.
By the way, I buy dried tofu at Kaldi ☺️👌
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豆腐干って「食べたことある？」と聞かれることが多いけど、圧縮して乾燥させた豆腐で、しっかりした食感が魅力。私はカルディで買うことが多くて、ダイエット中の“麺の代わり”っぽく使えるのも便利だなと思ってます。 三つ葉×豆腐（豆腐干）は、さっぱり系に見えて意外と満足感が出る組み合わせ。三つ葉の香りが強めなので、ドレッシングを濃くしなくても「食べた感」が出やすく、結果的に余計な糖質・カロリーを足さずに済むのがうれしいポイントでした。胡瓜や搾菜で噛む回数も増えるので、早食い防止にもなりました。 三つ葉の栄養が気になる人へ：三つ葉は香り成分が特徴で、食欲がない日でも食べやすいのが個人的に助かります。加熱すると香りが飛びやすいので、このサラダみたいに“生で混ぜる”のが三つ葉を楽しむ近道。時間が経つと水分が出やすいから、作り置きするなら三つ葉は食べる直前に加えるか、別容器にしておくとシャキッと感が残ります。 「豆腐と三つ葉のサラダ」をさらに高タンパクにしたい日は、ささみを増やす以外にも、ゆで卵（半熟より固ゆで）やツナ水煮を少量プラスすると手軽。逆にもっと低糖質寄りにするなら、砂糖を入れずに米酢を少し増やすか、塩麹の甘みで十分なこともありました。 花椒を使う場合の注意点も少し。花椒はおいしいけど、食べ過ぎると口のしびれが強く出たり、胃が疲れた感じがすることがあったので、私は“仕上げに少量”がちょうど良かったです。子ども用は取り分け、大人用だけ花椒塩＋ラー油を直前に足すと、香りが立って別メニューみたいに満足度が上がります。 最後に豆腐干の下処理メモ。熱湯でさっと茹でて冷水にとると、独特のにおいが抜けて食べやすさが一気に変わりました。水気はしっかり切ってから和えると、味がぼやけず最後までおいしいです。
