Tofu-stuffed peppers

By Admin_Servier 3 years ago
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Tofu-stuffed peppers

4 servings

Ingredients:

Peppers

  • 150 g millet
  • 2 large red bell peppers, halved lengthwise and seeded
  • Baked tofu (see below)
  • 2 medium carrots, grated
  • 4 g fresh coriander, chopped
  • 45 mL canola oil
  • 22 mL reduced-sodium soy sauce
  • 5 g habanero or jalapeño pepper, minced
  • 1 garlic clove, minced
  • 2 g fresh ginger, grated
  • 2 pinches of sugar

Baked tofu

  • 450 g firm tofu
  • 15 mL reduced-sodium soy sauce
  • 15 mL rice wine or sherry
  • 15 mL rice vinegar or cider vinegar
  • 1 garlic clove, chopped finely
  • 4 g fresh ginger, peeled and minced
  • 30 mL water
  • 5 g chili paste
  • 8 g corn starch

Nutritional values (per serving):

Energy: 398.1 kcal
Total carbs: 35.8 g
Sugar: 8.7 g
Total fat: 19.2 g
Saturated fat: 1.9 g
Omega3: 1.8 g
Fiber: 4.9 g
Sodium: 155.5 mg

 

Instructions:

Baked tofu

  1. Drain the tofu, wrap it in a paper towel, and place it on a plate. Put another plate on top of the tofu and weigh it down with something heavy (eg, bag of dry beans). Let it stand for 30 minutes.
  2. Unwrap the tofu, wipe dry, and dice it into small pieces. Combine all ingredients (except corn starch) with the tofu in a plastic bag. Place in refrigerator for 2 hours, turning a few times.
  3. Preheat the oven to 180°C. Line baking sheet with parchment paper.
  4. Drain the tofu and place it in a large bowl. Sift the corn starch over the tofu and transfer to the baking sheet. Bake, turning several times, until crisp and brown, about 45 minutes.

Peppers

  1. Position the rack in the upper third of the oven; preheat to 220°C.
  2. Combine 450 mL water and millet in a medium saucepan and bring to a boil over high heat. Cover, reduce heat to maintain a simmer, and cook until the millet is tender and the liquid is absorbed, 18 to 22 minutes.
  3. Meanwhile, place bell pepper halves cut-side up in a broiler-safe pan. Bake until they start to soften, 6-10 minutes. Remove from the oven. Turn broiler to high.
  4. Combine tofu, carrots, coriander, oil, soy sauce, pepper, garlic, ginger, and sugar in a medium bowl. Stir in the millet. Stuff each pepper half with about 1 cup of the mixture.
  5. Broil the peppers until heated through and the millet starts to brown, 4-6 minutes.
Nutritional advice:

Did you know that tofu is made by coagulating soy milk? Well known for its high vegetable protein content, tofu contains almost no saturated fats: a major advantage. It is recommended to limit our animal protein consumption because some meat contains a lot of saturated fat. (Prefer unsaturated fat to saturated fat: http://www.who.int/mediacentre/factsheets/fs394/en/)

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