Ukuze uthole ukunambitheka eningizimu yomngcele, i-tofu ibanjwe ngamanzi e-cicantro e-spiced kanye ne-lime marinade bese igcoba ngebhayisikili yakho yangaphandle. Phindza kabili iresiphi, bese ufaka ama-veggies nama- bamboo skewers ukuze wenze i-tofu kabobs, noma, uthathe i-tofu ibe yi-slabs obukhulu bese uwabeka ku-grill.
Akukaze kukhishwe i-tofu ngaphambili? Hlola lawa macebiso amathiphu we-tofu .
Okuzokwenza
- 1 firm block noma tofu eyengeziwe, eqine kakhulu
- 1 isipuni samafutha omnqumo
- 1/4 indebe ijusi likalamula
- 2 clove garlic, nengulube
- Izipuni ezimbili eziphethwe cilantro
- 2 amathisipuni isiliva powder
- 1/4 isipuni se-cayenne pepper
- Usawoti kanye nopelepele, ukunambitha
- Okuzikhethela: bamboo skewers
Indlela Yokwenza
Okokuqala, lungisa i-tofu yakho. I-tofu eningi iyoyiphutha kangcono uma ucindezela okokuqala ngoba i-tofu ifana nesiponji - uma uphonsela amanzi ngokucophelela, i-marinade enomnandi kakhulu ingaba khona! Awuqiniseki ukuthi ungayenza kanjani ngokucophelela ukuze ufunde kahle? Bheka lesi sinyathelo esilula ngesinyathelo: Indlela yokucindezela i-tofu.
- Hlanganisa i-tofu ibe ngama-slabs angu-4 obukhulu. Noma, nquma ama-cubes futhi ubeke ku-bamboo skewers.
- Hlanganisa izithako ndawonye bese ufaka i-tofu, ugaxa kahle. Vumela ukuhamba ngesiqandisini okungenani amahora amabili, futhi kuze kufike ubusuku bonke.
- Preheat i-grill yangaphandle yokushisa okuphakathi. Amafutha i-grate kancane.
- Faka i-tofu noma i-bamboo skewers ku-grill bese upheka kuze kube yilapho ubontshisiwe kancane nxazonke, ugoqa ngezikhathi ezithile nge-marinade eyengeziwe.
Ukupheka okuningi kwe-tofu
Ukupheka okungaphezulu kwemifino
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 200 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 130 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 14 g |