Lezi zitshalo zemifino zihlabelela nge-flavor eningi kakhulu, uzokhohlwa konke ngezinzuzo zayo zempilo ezimangalisayo. Ukusebenzisa i-sauce e-stir-fry enhle yinye yezihluthulelo zokudala i-veggie eningi-ugqozi-gazinga ; enye inesibindi-ukuthosa ngokwayo - ukwazi ukuthi ungangezelela nini isithako. Ngesikhathi esifanayo, le iresiphi inokuthethelela kakhulu - ungakwazi ukwengeza ukukhetha kwakho imifino, kuye ngokuthi yini onayo. Ukukhishwa kwe- tofu kuyamnandi kepha kuyakhethwa. Uma nje ufuna imifino, uzobe usathola le nqubo yokuphefumula.
Okuzokwenza
- 12 ounces medium tofu (cishe 2 1/2 izinkomishi cubed)
- I-3 kuya kwe-4 i-clove i-garlic, i-minced
- Isipuni esine-oqoshiwe oqoshiwe obomvu noma obomvu
- 1 isanqante esesiphakathi, enqanyuliwe
- I-stalk isilimo esidliwayo esidliwayo esinamagatsha anamanzi, esicwecwe kakhulu
- 1 1/2 kuya ku-2 izindebe ze-broccoli florets
- 6 kuya ku-7
- ama-mushroom ama-shiitake , aqoshiwe
- 1 1/2 kuya ku-2 izindebe umntwana
- bok choy noma iklabishi evamile eqoshiwe
- 1 i-red bell pepper, enqanyuliwe
- 6 wezipuni amafutha yemifino
- 1/3 indebe
- imifino yemifino
- Indebe 3/4
- ufulawa omhlophe
- 4 wezipuni soy sauce
- 4 wezipuni
- i-hoisin sauce (etholakala esigabeni sase-Asia esitolo esikhulu kakhulu)
- 2 wezipuni
- sweet sauce isiliva
- 1 ithisipuni irayisi irayisi noma uviniga omhlophe njalo
- 1 isipuni sherry noma ukupheka sherry
- 2 wezipuni ushukela brown
Indlela Yokwenza
- Esikhathini esincane sokuxuba, gubha ndawonye i-tofu marinade (izipuni ezintathu ze-hoisin sauce no-1 isipuni seshukela ensundu) kuze kube yilapho ushukela uqothula. Sika i-tofu ibe yi-cubes 1 kuya ku- 1/2-cubic cubes noma ama-rectangles bese ufaka ku-sauce, ngokuzithoba uphendule ukuze ugcwalise. Beka esiqandisini.
- Hlanganisa izithako ze-sauce (u-soy sauce, isipuni esingu-1 se-hoisin sauce, isiphuzi esiphundu sauce, uviniga we-rice, i-sherry, i-1 isipuni noshukela obomvu) ndawonye emgqonyeni bese ubeka eceleni. Chofoza yonke imifino yakho, uwagcine ehlukene ukuze ukwazi ukuwafaka ngezikhathi ezahlukene. Beka eceleni.
- Hlanganisa ufulawa phezu kwephala enkulu enkulu. Susa i-tofu kusuka esiqandisini bese ubeka kancane ucezu ngalunye ufulawa. Vumela i-tofu ihlale ihlezi kufulawa.
- Sishisa ipani elincane eliphakathi nendawo yokudoba ngokushisa okukhulu. Engeza amafutha wezipuni 5 kuya ku-6. Uma amafutha ashisa, engeza ama-cuboured tofu cubes. Fry iminithi elingu-1, bese uvula i-tofu ngomunye umzuzu owodwa noma kuze kube yilapho unesineke ezinhlangothini zombili. Susa i-tofu kusuka emafutheni bese ubeka ithawula leshidi ukukhipha. Nciphisa ukushisa kuya ephakathi futhi uqhubeke ukhala kuze kube yilapho zonke i-tofu ziphekwe. Indawo ye- tofu ethosiwe epanini kuhhavini elifudumele.
- Ukushisa i-wok noma i-pan enkulu yokudoba ngokushisa okukhulu. Engeza amafutha we-isipuni 1 bese uphaqa nxazonke, bese ufaka u-anyanisi nogalikhi. Faka isikhashana ngomzuzu owodwa. Engeza isanqante nesilimo esidliwayo esidliwayo esinamagatsha anamanzi kanye nama-2 wezipuni imifino yemifino, futhi u-2-minute imizuzu.
- Engeza i-broccoli namasheya amabili wezipuni. Hlanganisa umzuzu owodwa, bese ufaka izipuni ezimbili ze-stir-fry sauce. Hlanganisa umzuzu owodwa ngaphezulu, bese ufaka amakhowe nakho konke okusele. Faka isikhashana ngomzuzu owodwa.
- Yengeza i- bok choy (noma iklabishi), i-pepper ebomvu, nayo yonke isiphuzo e-stiry-fry, eshukumisa konke ndawonye kuze kube yilapho imifino ivutha futhi iphekiwe kodwa isalokhu igcina ukukhanya (1 1/2 kuya kwemizuzu emibili). Susa kusuka ekushiseni nokunambitha-ukuhlolwa. Engeza i-lame encane noma ijusi kalamula uma futhi usawoti noma ubumnandi ukuze unambitheke, noma u-soy sauce ngaphezulu uma ungenalo usawoti ngokwanele. Amanye ama-chili-cut-chili noma ama-flakes angase afakwe nge-spice ngaphezulu.
- Ukuze ukhonze, thumela imifino ku-plate plate noma amapuleti noma izitsha. Thepha ipani ukuze umise umsizi osele, bese uphuma nge-tofu efudumele. Khonza ngelayisi ye-jasmine yase-Thai .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 685 |
| Inani lamafutha | 34 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 19 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,780 mg |
| Ama-carbohydrate | 78 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 27 g |