I-toed baked ilula ukwenza futhi iphilile, futhi ingasetshenziswa ezinhlobonhlobo eziningi zezitsha. Yenza lokhu iresiphi ye-tofu ebhakabhakeni bese uyikhanda nge-veggies ne-irayisi, noma uyibuyisele ibe isangweji e-baked tofu eligcotshwe nge-veggies futhi isakazeka, uyikhonze ngesaladi, noma uyidle njengoba kunjalo.
Le iresiphi idinga isitayela se-Chinese to-extra-firm tofu, okuyinto uhlobo lwe-tofu ukuthi uzothola amanzi agcwele esigabeni esiqandisini esitolo. I-silken tofu, uhlobo oluvame ukufika emabhokisini angu-12.3-ounce futhi lungagcinwa eshalofini noma efrijini, ngeke lusebenze kule recipe. Udidekile? Funda kabanzi mayelana nezinhlobo ezahlukene ze-tofu .
Okuzokwenza
- 1 i-tofu ye-pound (isitayela se-Chinese esengeziwe-eqinile,
- icindezelwe )
- 1/2 indebe ye-soy sauce (encishisiwe-sodium)
- 3 wezipuni amafutha sesame (omnyama, okuvame ukubhekwa njengamafutha e-sesame agwetshiwe)
- Izipuni eziyi-1 ze-garlic (i-minced)
- 1 ithisipuni ye-ginger (fresh, minced)
- 2 wezipuni ushukela (omhlophe noma, ngenye indlela, i-agave nectar noma isiphuphuphuphu)
- 1/4 indebe ye-sesame
Indlela Yokwenza
- Hlanganisa i-tofu ecindezelekile ibe yizicucu eziyishumi nesithupha (ngalinye lizoba ngu-1/4-intshi ubukhulu obukhulu), bese uhlanganisa ubude obude phakathi nendawo ukuze ube nezindawo ezingu-32 (2-intshi). Beka eceleni.
- Esigodini esincane, hlanganisa i-soy sauce, i-sesame yamafutha, i-garlic, i-ginger, ushukela, nembewu ye-sesame, ivuselela ize ixubane kahle.
- Thela inani elincane le nhlanganisela kwisitsha se-casserole noma isidlo sokubhaka. Beka zonke izikwele ze-tofu kwisitya endaweni eyodwa, bese uthele ama-marinade asele phezu kwe-tofu. Beka i-pan efrijini bese uvumela i-tofu ukuba ihambise amahora angu-4 noma ubusuku bonke, iphoqa i-tofu kanye noma kabili ukuze iqiniseke ukuthi ihamba kahle.
- Ukushisa ihhavini kuya ku-400 F. I-oli elula i-cookie sheet noma i-baking pan bese usebenzisa i-spatula, udlulisele i-tofu marinated epanini, uhlukanise izingcezu ukuze zingathinti.
- Bhaka imizuzu engama-30 kuya kwengu-40, uphazamise uhlangothi olulodwa, noma kuze kufinyelele ku-tofu ufinyelele ukuthungwa okufunayo. (Uma usubhake i-tofu isikhathi eside, kuyoba yilapho ihamba khona, i-dwier, i-chewier, ne-crispier; uma ungayibhaka, iyoba khona.)
- Vumela i-tofu ukuba ipholile okwesikhashana noma amabili epanini ngaphambi kokukhonza. Khonza ushisayo noma ubanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 289 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,906 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 18 g |