Home-Style Tofu

Name: Home-Style Tofu
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#vegetarian

#protein

#calcium

#under_30

A rice-devouring favourite — firm tofu pan-fried then braised; crisp outside, tender inside, calcium- and protein-rich and filling.

MumEat recipe

✨

Nutritional Highlights

💪

31%

DAILY RDI

Protein

21.9g

🍊

30%

DAILY RDI

Vitamin C

25.4mg

🦴

30%

DAILY RDI

Calcium

302.1mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Home-style tofu is a national rice-friendly veggie, common for pregnancy calcium.

🔬 Modern Science

Tofu is a quality plant protein and calcium source (~30% absorption); pan-frying and braising with veggies rounds it out.

⚠️Moderate evidence

🍳

Instructions

3 steps

Cube firm tofu and pan-fry golden on both sides.

Sauté garlic, add soy sauce, oyster sauce and water.

Braise tofu with pepper and carrot, light thicken.

💡少油少糖更适合孕期。

🌿

Full Nutrition Breakdown

🍊Vitamin C

30%(25.4mg)

🦴Calcium

30%(302.1mg)

💪Protein

31%(21.9g)

Iron

18%(4.8mg)

Zinc

24%(2.6mg)

Folate

11%(63.3µg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] USDA FoodData Central. Tofu, firm.

Calcium-set tofu is a notable plant calcium and protein source.

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