Low-calorie * Tofu "Chicken" Soboro
There's no worry about ingredient costs since its just tofu! The seasoning is slightly sweet. I've arranged it by adding ginger so it's not too obvious that it's tofu. Can be used as recovery food for acalculous cholecystitis or people with digestive issues.
The finished dish will look great if you break the tofu into pieces using a wooden spatula or whisk, while letting the moisture cook off.
It can burn easily near the end, so lower the heat if needed. You can freeze it in a jar or Ziploc. Recipe by Otometeo
Low-calorie * Tofu "Chicken" Soboro
There's no worry about ingredient costs since its just tofu! The seasoning is slightly sweet. I've arranged it by adding ginger so it's not too obvious that it's tofu. Can be used as recovery food for acalculous cholecystitis or people with digestive issues.
The finished dish will look great if you break the tofu into pieces using a wooden spatula or whisk, while letting the moisture cook off.
It can burn easily near the end, so lower the heat if needed. You can freeze it in a jar or Ziploc. Recipe by Otometeo
Cooking Instructions
- 1
Strain excess water from the tofu by briefly microwaving or placing a weight on top of the tofu.
- 2
Place the drained tofu in a frying pan and break it into pieces using a potato masher. This is a very important step. *Note: the picture shows a larger portion using 4 blocks of tofu.
- 3
Add the starred (★) ingredients to the broken up tofu, and cook over medium heat to evaporate the water. Stir occasionally so it doesn't burn.
- 4
It's finished once the texture becomes crumbly.
- 5
Soboro can be used in various ways: top it on rice, or mix it with low-calorie mayonnaise and eat it as a sandwich.
Cooksnaps
Did you make this recipe? Share a picture of your creation!
Similar Recipes
-
Tofu Soboro Tofu Soboro
I made this recipe to use up tofu that was nearing its expiry date.Because I'm lazy, I didn't strain the tofu and just fried it as it was and it took a while for the water to evaporate.I personally prefer firm tofu!Adding ginger enhanced the flavour and it was delicious.This dish can also keep in the fridge. Recipe by honey19
-
Silky-Soft and Mild Tofu with Chicken Soboro An Sauce Silky-Soft and Mild Tofu with Chicken Soboro An Sauce
The weather was getting cool, so I wanted to have a dish with thick an-sauce.I combined healthy tofu with the ground meat that I love to make a warming recipe.-Please adjust the amount of grated ginger to your taste.-Silken tofu is smoother and softer than firm tofu. You can also use tofu meant for hot pots and simmered dishes.-You can also use ground pork, which has lots of umami and is delicious. For 2-3 servings. Recipe by Komomomomo -
Easy Tofu Soboro for Rice Easy Tofu Soboro for Rice
I remember this recipe was once introduced in a TV show, but I didn't write down the ingredients and instructions. So I adapted into my taste. Recipe by yamita -
Good for Diets! Tofu Soboro Good for Diets! Tofu Soboro
I just wanted to eat healthy soboro.Fry the tofu until it loses its moisture. You can freeze it too. Recipe by Nanahacchi -
Crumbled Tofu (Soboro) Crumbled Tofu (Soboro)
The tofu becomes somewhat like a meat texture. I figured if I can make tofu hamburgers or tofu tsukunes (patties), why not make tofu soboro? So I decided to make it with the combined seasonings for chicken soboro I usually use, and it was so delicious!Good for those who are on a diet, like me? So I have been making this a lot.At first, cook the tofu on medium heat, but it might start to spatter and burn, so gradually lower the heat.After pouring in the seasoning, let it sit for a while to soak in the flavor and create the crumbly texture. Recipe by Marinko -
Soboro (Crumbled) Tofu Soboro (Crumbled) Tofu
In my house we make ground meat soboro frequently. I wanted to make a healthier version of this.When you are draining the tofu, be sure to mash it up as well.That way you can get rid of more moisture.When you are stir frying the tofu, be sure to cook it till the liquid evaporates.The more finely you crumble the tofu, the more it'll resemble soboro. Recipe by 244gau! -
Soboro (Crumbled) Tofu Soboro (Crumbled) Tofu
I wanted to make something low in calories, so I looked at a bunch of different recipes and decided to post this one!100 g is only 72 calories!! It's healthy and delicious!! Try not to mince the tofu too much. Recipe by Ricky -
Tofu Soboro and Salad Rice Bowl Tofu Soboro and Salad Rice Bowl
I created this recipe because I wanted to make filling dish that doesn't use meat.The key is to cook the tofu well until the moisture is completely evaporated! Draining the tofu in ahead of time reduces the amount of cooking time, but it was troublesome for me, so I didn't bother doing it. Soboro by itself might taste strong, but eating with rice and vegetable make the taste perfect. Recipe by tawamiho -
Soboro (Crumbled) Freeze Dried Tofu Soboro (Crumbled) Freeze Dried Tofu
My mother taught me how to make a basic simmered freeze dried tofu, and I just modified it slightly.I don't really have any hints but as for the ground meat, you can use either chicken or pork. You can sub shimeji mushrooms for the shiitake and they are delicious.In the version with the edamame, it's great when topped at the end with a beaten egg. Recipe by Rinario -
Tofu Soboro (Stir-fried Crumbles) Tofu Soboro (Stir-fried Crumbles)
I saw this recipe by coincidence on a TV show and modified the recipe to my preference.If you make it with grilled tofu, it will have a nutty fragrance and taste even better!Tofu is a soy product, so it's a ying food (in macrobiotics). It cools your body, so I added ginger which is a yang food that warms your body.Don't overeat this just because it seems healthy Watch your portion sizes. Serve with miso soup. Recipe by Terudon -
Chicken Soboro and Thickened Tofu Soup Chicken Soboro and Thickened Tofu Soup
I made this recipe because I received delicious firm tofu.If you don't have enough ground chicken, adding a beaten egg is also delicious (the picture shows 100 g of ground chicken). For the tofu, you could use firm or silken tofu. Use whichever you prefer. Recipe by Yukirusan -
Just Like Meat! Koya Tofu Soboro Just Like Meat! Koya Tofu Soboro
I made this for my elderly mother, who doesn't like meat.Be sure to cook it patiently to evaporate the moisture. This is especially important at the beginning. If the heat is too strong the tofu will splatter, so pay attention!If you let too much moisture evaporate though, the crumbles will become dry and mealy. If you turn the heat off too early, it will be soggy. Just stop cooking when it reaches the crumbly soboro stage.The heat level and judging when to stop cooking are very important! Recipe by hina
More Recipes
- Komatsuna and Pork Soboro Rice Bowl
- An Easy Breakfast Rice Bowl: Wiener Sausage, Green Onion and Egg
- Miso Marinated Tofu
- Our Family's Delicious Beef Rice Bowl
- Chinese Chive and Egg Rice Bowl with Tons of Sauce
- Simmered Chicken Wings and Boiled Eggs
- Chicken Wing Gyoza (with chicken de-boning instructions)
- Yoshinoya-Style Beef Bowl
- Oven Baked Chicken Wings Glazed with Honey
- Grated Lotus Root Soup
Comments