ГИРО СО РЕНДАНО ТОФУ

ДИМЕНО ТОФУ ГИРО СО ТОРТИЉА

Состојки:

  • 50 гр димено тофу (или замена со обично тофу или црвен грав)
  • 1 интегрална тортиља
  • 1 црвен кромид
  • 1-2 лажици ориз
  • ¼ авокадо
  • 1 домат (опционално)
  • Спанаќ (опционално)
  • Црвена/зелена зелка (опционално)

За дресинг:

  • 40 мл вода
  • ½ лажица путер од кикирики
  • ½ лажица соја сос
  • 1 мало лажиче доматен сос
  • 1 рамно мало лажиче мед

Начин на подготовка:

  1. Ако користите димено тофу, рендајте го на крупната страна од рендето. Ако не, обичното тофу или црвениот грав исто така се одлични опции.
  2. На загреана тава со 1 лажица маслиново масло потпржете го исецканиот црвен кромид додека не омекне.
  3. Додајте го тофуто (или гравот) и измешајте ги состојките, оставете да се динста неколку минутки.
  4. За дресингот, измешајте ги сите состојки или изблендирајте ги за да добиете хомогена смеса.
  5. Истурете го дресингот во тавата со тофуто и кромидот, мешајте кратко додека не се згусне.
  6. Свиткајте ги сите состојки (тофу смесата, оризот, свежата салата, и авокадото) во тортиљата. Ако не ви собира сè во тортиљата, свежата салата можете да ја сервирате посебно.

Прилагодување за мускулна маса:

  • Зголемете го количеството на тофу на 100 грама или додајте дополнително 50 грама црвен грав за повеќе протеини.
  • Додадете 1 варено јајце за дополнителни протеини.
  • Заменете ја интегралната тортиља со поголема тортиља од цело зрно за повеќе енергија.

Најчесто поставувани прашања:

Може ли да заменам или додам други состојки?
Да, можете да додадете повеќе зеленчук како краставица, пиперка или морков за дополнителна текстура и хранливост.

Може ли овој рецепт да биде без глутен?
Користете безглутенска тортиља за да го направите рецептот без глутен.

Како можам да ги складирам остатоците?
Чувајте ги остатоците во затворен сад во фрижидер до 2 дена.

Како се загрева овој рецепт?
Загрејте го на тавче или во микробранова за кратко време.

Може ли да користам друг тип на дресинг?
Да, можете да го замените дресингот со јогурт сос, тахини или друг вид на лесен сос по ваш вкус.

Има ли здрави додатоци за овој рецепт?
Свеже овошје, семки од тиква или сончоглед, или малку чили се одлични додатоци.

Нутритивни Вредности (по оригинален рецепт):

Макронутриенти:

  • Калории: 350 kcal
  • Протеини: 14 грама
  • Јаглехидрати: 42 грама
  • Влакна: 8 грама
  • Масти: 12 грама

Микронутриенти:

  • Витамин Ц: 18 мг
  • Калциум: 120 мг
  • Железо: 3.5 мг
  • Магнезиум: 80 мг
  • Фосфор: 150 мг
  • Калиум: 400 мг

Нутритивни Вредности (со прилагодување за мускулна маса):

Макронутриенти:

  • Калории: 500 kcal
  • Протеини: 25 грама
  • Јаглехидрати: 55 грама
  • Влакна: 10 грама
  • Масти: 18 грама

Микронутриенти:

  • Витамин Ц: 18 мг
  • Калциум: 150 мг
  • Железо: 5 мг
  • Магнезиум: 110 мг
  • Фосфор: 200 мг
  • Калиум: 550 мг

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