Ukufuna izindlela zokupheka kalula ze-tofu? Nasi uhlu oluphelele lokupheka kwe- tofu .
Ukuqhuma kweTofu kuyindlela esheshayo, elula futhi enempilo yokuqala usuku, futhi inhlanganisela ye-tofu ekhishwe ngoshukela ashisayo kulesi sishayo esiphundu se-tofu kuyindlela enhle yokwenza amehlo akho avuleke ekuseni. Zizwe ukhululekile ukwengeza noma yimaphi ama-veggies engeziwe noma izinongo ozenzayo, ngoba kunzima ukungahambi kahle nge- scrable tofu .
Njengabantu abaningi, ngithanda ukuthola ukukhushulwa okukhulu kwamaprotheni ekuseni ekuseni ukuze ngithume futhi ngigcine ngigcwele. Futhi, uma unesitshalo noma i-vegan, i-tofu iyindlela enhle yokuthola lokho kuphakamisa amaprotheni.
Udinga esinye isizathu sokudla isihlamba se-tofu ngesuphu eshisayo ekuseni? I-Cayenne kuthiwa ishisa imetabolism yakho kancane, futhi, uma ulandele le recipe elula kanye noma kabili, cishe uzokwazi ukulala ebuthongweni bakho. Kodwa yenza kuqala ikhofi yekhofi, ukuze ungadingeki!
Le recipe i-vegetarian futhi i-vegan, futhi, uma udinga ukuba ibe yi-gluten, futhi, ungashintsha i-sauce ye-soy ye-gluten-free alternative, njenge- Bragg's Liquid Aminos , i- coconut aminos noma i-tamari.
Skrolela phansi ukuze uthole ezinye zokupheka zemifino nezitshalo ze-vegan ukuze uhlole.
Okuzokwenza
- 3 tbsp. amafutha omnqumo noma igargarini
- 1/2 anyanisi ophuzi noma omhlophe, oqoshiwe
- 3 clove garlic, nengulube
- 1 tsp. i-soy sauce (noma indawo engena esikhundleni se-gluten uma kudingeka)
- 1 imithi ye-container ye-12-oz noma i-tofu eyengeziwe, idonswe futhi inqunywe ngamakherubi angu-1 intshi
- I-1/2 bell pepper, noma yimuphi umbala, oqoshiwe
- 3/4 amakhowe amakhowe, lisikiwe
- 3 anyanisi eluhlaza, eqoshiwe
- 2 utamatisi, oqoshiwe
- 1/2 tsp. i-ginger yomhlabathi
- 1/2 tsp. i-chili powder
- 1/4 tsp. upelepele we-cayenne
- Umshukela oshisayo noma u-chili sauce, ukunambitha
- Usawoti kanye nopelepele ukunambitha (usawoti usawoti noma usawoti ushukela noshukela omusha omnandi)
Indlela Yokwenza
- Faka i-anyanisi ophuzi noma omhlophe anyanisi namafutha omnqumo noma igargarini imizuzu engu-3-5, kuze kube yilapho u-anyanisi elula kancane.
- Engeza izithako ezisele, ngaphandle kosawoti kanye nopelepele.
- Ekhuthazayo njalo, gxuma ngamanye amaminithi angu-6-8, kuze kube yilapho i-veggies yenziwa futhi i-tofu ingenwe othosiwe. Engeza udashi kasawoti kanye nopelepele, ukunambitha.
- Bopha ku-tortilla yefulawa, uma ufisa noma ujabulele ithafa.
Njengokwenza ukukhwabanisa kwe-tofu kwasekuseni? Nazi ezinye izindlela zokupheka ukuze uzame:
- I-Easy and Basic Tofu Scramble Recipe
- I-Tofu Isikhwama ngeSipinashi namaMushroom
- I-Tofu ekhonjiwe ngeSpinachi
- Ngisho nemibono emihle kakhulu ye-tofu yokuhlambalaza
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 294 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 423 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 18 g |