CookPal AI
recipe image

Mentai Shira-ae

成本 $5, 保存 $10

來源: Recommended by CookPal

  • 30 Min
  • 2 份量
  • $5

食材

  • Main

    • 200g firm tofu
    • 1 piece mentaiko
    • 🥦 1/2 head broccoli

  • Seasoning

    • 1/2 tsp soy sauce
    • 1 tsp miso
    • 🧂 1 tsp sugar
    • 1 tbsp ground sesame seeds

步驟

1

Separate broccoli into small florets, place in a microwave-safe container with 1 tbsp water, cover loosely with plastic wrap, and microwave at 600W for 2 minutes. Cool under running water and drain.

2

Make a slit in the mentaiko skin and scrape out the roe.

3

Place tofu on a paper towel in a microwave-safe container, wrap with another paper towel, and microwave at 600W for 2 minutes. Drain excess water.

4

Mash the tofu in a bowl until smooth, then mix in mentaiko and the seasoning ingredients (soy sauce, miso, sugar, sesame seeds).

5

Add the broccoli to the bowl and mix gently. Serve and enjoy.

營養成分

每份

🔥

150

卡路里

  • 10g
    蛋白質
  • 12g
    碳水化合物
  • 6g
    脂肪

💡 小提示

This dish pairs well with rice or as a side for grilled fish.You can substitute mentaiko with salmon roe for a different flavor.Prepare the tofu and broccoli ahead of time for quicker assembly.

⚠️ 注意事項

此食譜僅供參考，具體使用需根據個人體質進行調整。