Reduced-sugar egg and soy products: Baked mushrooms and quail eggs, Mapo tofu, and braised tofu with salted egg yolk.
**Baked Mushrooms and Quail Eggs**
1/3 portion
Sugar content: 0.9 grams
5.7 grams of protein
485 kJ of heat
(116 kcal)
Quail eggs... 10
20 button mushrooms
Shredded cheese... 2 tablespoons
Minced garlic... a little
Cilantro...as needed
Black olives... in appropriate amount
Salt......2 grams
Black pepper powder... 1 teaspoon
Olive oil......1 teaspoon
Remove the stems from one half of the mushrooms, hollow them out, and crack a quail egg into the hollowed-out mushroom; chop the other half of the mushrooms into small pieces.
Heat olive oil in a skillet, add minced garlic and sauté until fragrant; add chopped mushrooms and stir-fry evenly; add black pepper and salt, stir-fry to season.
Stuff the stir-fried filling into the mushrooms, then top with a little shredded cheese.
Place the button mushrooms in a preheated oven at 150°C and bake for 15 minutes until cooked.
Remove the roasted mushrooms, place them on a plate, and garnish with cilantro and black olives.
**Omelette mushroom and cilantro omelet**
1/2 portion
Sugar content: 1.9 grams
Protein 18.7 grams
929 kJ of heat
(222 kcal)
Eggs...3
Nameko mushrooms... 80 grams
Cilantro......1 small bunch
Salt... a little
Olive oil......1 teaspoon
Wash the cilantro and chop it into small pieces; wash the nameko mushrooms; crack the eggs into a bowl, add a little salt, stir and mix well to make an egg mixture.
Pour an appropriate amount of water into a pot and bring it to a boil. Add the nameko mushrooms, a little salt, and olive oil. Blanch for about 1 minute until just cooked through. Remove and drain.
Heat some olive oil in a frying pan, pour in the beaten eggs and spread them evenly. Then quickly add the nameko mushrooms and cilantro, gently press them down with a spatula, and fry until golden brown before flipping.
Once both sides are browned, remove them from the cutting board, let them cool slightly, cut them into pieces, and arrange them on a plate.
**Salted Egg Yolk Tofu Soup**
1/3 portion
Sugar content: 1.2 grams
7.1 grams of protein
360 kilojoules of heat
(86 kcal)
Lean meat...100 grams
Leeks... 30 grams
Salted egg yolks... 2
Tofu......200g
Salt... 3 grams
Pepper powder......1/2 teaspoon
Olive oil......1 teaspoon
Cut the washed lean meat into thin slices, put them in a bowl, add a little salt and pepper, mix well, marinate for a while, and set aside.
Cut the washed chives into sections; cut the washed tofu into cubes; place the salted egg yolks in a bowl and break them up with chopsticks.
Heat olive oil in a pan, add the lean meat, stir-fry briefly until cooked through, then add about 600 ml of water and bring to a boil over high heat.
Add tofu, chives, and salted egg yolks, mix gently, and cook until the ingredients are fully cooked.
Add a suitable amount of salt, stir well with a ladle to season, and then serve in a bowl.
**Ma Po Tofu**
1/4 portion
Sugar content: 2.4 grams
9.3 grams of protein
184 kJ of heat
(44 kcal)
Store in the refrigerator for 3-4 days
Tofu...400 grams
Chicken soup... 2 cups
minced garlic... 15 grams
10 grams of chopped green onions
Sichuan peppercorn powder... 1 teaspoon
Doubanjiang (fermented broad bean paste)... 2 tablespoons
Soy sauce......1 teaspoon
Olive oil......1 teaspoon
Cut the washed tofu into small pieces and soak them in a bowl of water until ready to use.
Heat water in a pot, add the tofu and blanch for 2 minutes, then drain and set aside.
Heat oil in a wok, add fermented soybean paste and stir-fry until fragrant; add minced garlic and stir-fry until fragrant; pour in chicken broth, stir well and bring to a boil, then add soy sauce and stir-fry evenly.
Add the tofu and bring to a boil, then sprinkle in Sichuan peppercorn powder and stir well to season.
Sprinkle chopped green onions on top before serving to make the dish look more appealing.
Sugar Reduction Tips
Northern tofu is suitable for making Mapo tofu. This type of tofu has a firm texture and can withstand stewing, so it can be cooked for a few more minutes to allow the tofu to absorb more flavor.
Using homemade chicken broth as a seasoning is not only low in sugar, but also nutritious and delicious. During a low-sugar diet, you can keep some homemade chicken broth (without adding any seasoning) in the refrigerator. If you want to store it for a long time, freeze it into ice cubes and take out a few cubes each time you use it.
**Century Egg Tofu**
1/2 portion
Sugar content: 1.2 grams
8.0 grams of protein
477 kJ of heat
(114 kcal)
Store in the refrigerator for 1-2 days
Tofu......200g
Century egg... 1
Minced garlic... a little
A little chopped green onion...
Salt... a little
Soy sauce......1 teaspoon
Vinegar......1 teaspoon
Chili oil......1 teaspoon
Cut the washed tofu into small pieces.
Cut the peeled century eggs into wedges and arrange them on a plate for later use.
Take a bowl, add minced garlic and chopped green onions, a little salt and soy sauce, then drizzle in a little vinegar and chili oil, mix well to make a sauce.
Place the sliced tofu on top of the preserved egg, pour over the prepared sauce, and sprinkle with chopped green onions.
**Cold Fried Tofu Salad**
1/4 portion
Sugar content: 0.8 grams
3.4 grams of protein
322 kJ of heat
(77 kcal)
Fried tofu...10 grams
Cilantro... a little
Minced ginger... a little
A little chopped green onion...
Salt......1 gram
Soy sauce......1 teaspoon
Sesame oil......1 teaspoon
Cut the fried tofu in half.
Pour the chopped fried tofu into a pot of boiling water and blanch for about 1 minute until cooked. Remove, drain, plate, and let cool.
Place the cooled fried tofu in a bowl, add minced ginger, chopped green onions, salt, soy sauce, and sesame oil, and mix well.
Arrange the mixed fried tofu on a plate and garnish with washed cilantro.
**Pan-fried tofu skin rolls**
1/4 portion
Sugar content: 7.5 grams
Protein 12.1 grams
775 kJ of heat
(185 kcal)
Store in the refrigerator for 3-4 days
Tofu skin... 150 grams
White sesame seeds...10 grams
Cilantro...as needed
1 teaspoon of cumin powder
Chili powder......1 teaspoon
Reduced sugar sweet bean sauce... 1 tablespoon
Olive oil......1 teaspoon
Cut a large sheet of washed tofu skin into several smaller sheets, each 12 cm long and 4 cm wide.
Roll up the tofu skins separately and secure them with toothpicks. Set aside.
Heat some olive oil in a frying pan, add the tofu skin rolls, and pan-fry over low heat for about 3 minutes until the tofu skin rolls turn golden brown.
Brush a little sugar-reduced sweet bean sauce on the tofu skin rolls, sprinkle with chili powder, add cumin powder, and continue frying for 1 minute until flavorful.
Take a small bowl, pour in the remaining reduced-sugar sweet bean sauce, chili powder, and cumin powder, and sprinkle with white sesame seeds to make the sauce.
After turning off the heat, remove the fried tofu skin rolls and serve with dipping sauce.
**Soy milk made with lean pork, crab, and enoki mushrooms**
1/2 portion
Sugar content: 1.4 grams
9.7 grams of protein
402 kJ of heat
(96 kcal)
Store in the refrigerator for 1-2 days
Lean meat... 80 grams
Crab mushrooms... 25 grams
Carrots... 40 grams
15 grams of scallion
Basil leaves......5 grams
Soy milk......80 ml
Salt......2 grams
Pepper powder......1/2 teaspoon
Olive oil......1 teaspoon
Cut the washed scallions into chunks; cut the washed carrots into small pieces.
Cut the washed lean meat into small pieces, put them in a bowl, add salt and pepper, mix well, and marinate for 5 minutes until the flavors are absorbed.
Pour some olive oil into a pan, add the marinated lean meat, and stir-fry for a few moments until it changes color; add the chopped scallions and stir-fry until fragrant.
Add about 300 ml of water, add carrot chunks and washed enoki mushrooms, and cook for about 3 minutes until the ingredients are cooked through.
Pour in the mixed soy milk, stir well, and cook for about 1 minute until flavorful. Pour into a bowl and garnish with basil leaves.
**Salted Egg Yolk Braised Tofu**
1/2 portion
Sugar content: 2.3 grams
6.8 grams of protein
741 kJ of heat
(177 kcal)
Store in the refrigerator for 2-3 days
Soft tofu...150g
Cooked salted egg yolks... 2
15 grams of chopped green onions
Salt... a little
Chicken soup... 1/2 cup
Olive oil......1 teaspoon
Cut the washed tofu into small cubes; flatten the cooked salted egg yolks, then chop them and set aside.
Heat oil in a pan, add salted egg yolks, and stir-fry until broken up.
Pour in chicken broth, add tofu, stir-fry evenly, and cook over high heat for 6 minutes until flavorful.
Add salt and mix well to season.
Serve the dish in a bowl, sprinkle with chopped green onions, and it's ready to eat.
**Plum and Natto Soup**
1 copy
Sugar content: 2.4 grams
8.0 grams of protein
352 kJ of heat
(84 kcal)
Store in the refrigerator for 2-3 days
Natto...40 grams
Pea sprouts... 20 grams
Salted plum... 1 piece
Soy sauce......1 teaspoon
Blanch the pea shoots in boiling water until just cooked through, then remove them from the water.
Prepare a cup and put in the blanched pea shoots.
Add natto and salted plums, then pour in enough boiling water to fill the container to about 80% full.
Drizzle in a little soy sauce and mix well before eating.
Sugar Reduction Tips
Natto is not only low in sugar and high in protein, but also rich in dietary fiber and minerals. The natto bacteria in it can stay in the intestines for about a week, which can protect gastrointestinal health and prevent constipation. Nattokinase can increase the body's fat metabolism rate and has a certain auxiliary effect on weight loss.
This low-sugar dish is best enjoyed at dinner for better results in reducing fat and aiding weight loss.