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串串豆腐

by 何偉滔 嘉璐 Categories 識飲識食

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串串豆腐

材料

硬豆腐 3磚
紫菜 2片
生粉 少許

醬料

老抽 1茶匙
生抽 1茶匙
酒 少許
蠔油 1茶匙
水 5茶匙
生粉 1茶匙
糖 3茶匙

步驟

  1. 豆腐洗淨切薄片。
  2. 紫菜栽成豆腐大小。
  3. 紫菜塗上豆粉和水黏在豆腐上。
  4. 下油鑊煎至金黃色。
  5. 將汁料煮至濃。
  6. 最後用竹籤串起，加汁料盛上。

貼士

  1. 豆腐要預先出水。
  2. 煮汁料時要用細火。

營養顧問話你知

豆腐作為兒童小食的素材當然是最好不過了。一串串進食，既方便，又有營養。紫菜加上蔥花的配搭能增加口感。論在營養價值，豆腐含有豐富維生素和礦物質，含有奧米加3和6人體必需脂肪酸，亦是素食人士的鈣質和蛋白質攝取的優質來源，對兒童的整體成長、骨質生長和牙齒健康非常重要。在蛋白質方面，豆腐所含的植物蛋白有別於其他素食來源中的蛋白質，黃豆製品含有所有人體必需氨基酸，這是一般蔬菜水果所缺乏的特質。 最後，豆腐屬低脂食品，不含任何膽固醇，相反含有豐富植物固醇(Phytosterol)。研究發現植物固醇能降低肝臟自行合成膽固醇，及有助降低膳食中膽固醇在腸道的吸收，維持心血管健康。

營養小TIPS

除了以上所提及過的營養價值外，豆腐更含有豐富的異黃酮素。異黃酮素是一種天然存在於黃豆的抗氧化物，對預防疾病有著顯著的效果，尤其是慢性疾病如心臟病、骨質疏鬆、乳癌等。某些研究更表明異黃酮素能舒緩更年期障礙所導致的不適如潮熱、失眠、冒汗、自律神經失調等症狀，因此，適量地習慣性進食黃豆製品對整體保健有著顯著的作用。

Tofu Skewers

Ingredients

Bean curd 3 pieces
Seaweed 2 sheets
Corn flour a little

Dressing

Dark soya sauce 1 tea spoon
Soya sauce 1 tea spoon
Cooking wine a little
Oyster sauce 1 tea spoon
Water 5 tea spoons
Corn flour 1 tea spoon
Sugar 3 tea spoons

Steps

  1. Wash and cut the bean curd into thin slices.
  2. Cut the seaweed into the same size as the bean curd slices.
  3. Mix a little bit of water with the corn flour, then, coat it on both sides of the bean curd and place 4. the sheets of seaweed on.
  4. Deep fry it until it turns golden.
  5. In a pot, mix all the ingredients for the sauce and cook to a boil.
  6. Put the bean curd onto a skewer. Pour the sauce over before serving.

Tips

  1. Parboil the bean curd before the first step.
  2. Use low heat when preparing the sauce.

Nutrition Analysis

Tofu seems to be one of the best raw materials when preparing snacks for children, especially in the form of skewers, convenient and nutritious. With the addition of seaweed and green onions, these toppings can make the dish more palatable. With regards to the nutritional value, tofu contains various vitamins and minerals, while also being a rich source of both omega-3 and 6 fatty acids. For vegetarians, tofu seems to be a good source of calcium and protein, and for children, tofu seems to be essential during growth, bones and teeth development. The protein content within soybeans are different when compared to other vegetarian sources, since soybeans contain every single essential amino acids that human requires, and this unique property is what other vegetables and fruits lack. At last but not least, tofu is considered to be low in fat and cholesterol-free. Rather, tofu contains phytosterols, and researches have shown that phytosterols can help lower the production of endogenous cholesterol in the human liver, while also minimize the absorption of exogenous cholesterol (food cholesterol) in the small intestines, thus maintaining a healthy cardiovascular system.

Nutrition Tips

Besides the nutrients mentioned above, tofu is also rich in “Isoflavone”. Isoflavone is a natural phytochemical present in soybeans. It possesses antioxidative property which is useful when preventing degenerative chronic diseases such as heart diseases, osteoporosis and breast cancer, etc. Some researches have even shown that isoflavone can improve menopausal symptoms in women, including hot flush, insomnia, sweating, and symptoms associated with the disruption of the autonomic nervous system. Therefore, regular consumption of soybean products is beneficial towards to prevention of diseases.

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About the Author

何偉滔

香港中文大學營養及食品科技碩士學位
加拿大多倫多大學人類生物學學士學位 擁有多年教學經驗﹐為港澳資深著名營養學課程講師。
曾多次被邀請到不同機構、慈善團體及學校擔任主講嘉賓，更多次獲電台及報章邀請接受有關健康飲食的訪問。

嘉璐

曾任傳媒工作，撰寫飲食專欄和食譜近十年。
工作關係認識各國大廚，乘機偷師回家勤於練習。
最愛到處搵食，提升對味道的觸角，探究各國烹煮方法，尋找靈感。
相信只要用心，沒有煮不好的佳餚。 愛吃愛煮愛鑽研，現在學習從飲食中頓悟人生。

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