Le iresiphi ye-tofu ebhaka ne-pesto sauce ilula kakhulu ukuyilungisa okwamanje ibe mnandi kakhulu. Sikhonze phezu kwelayisi elibomvu, i-pasta, imifino yesaladi, noma i-quinoa noma ngisho nokusalalisa kwesokunxele esihlabathini esinezinkomo. (Noma ungadla nje i-tofu ebhakile ngaphandle kwepani uphinde ugobe izingcezu ezithombeni eziningi.)
Uma ususha ukuthenga i-tofu, qinisekisa ukuthi uyazi izinhlobo ezahlukene ze-tofu ngakho awuzithengi uhlobo olungalungile.Lokhu iresiphi idinga i-tofu eyengeziwe ye-Chinese-style eqondekayo engatholakala kwisigaba esiqandisini sokudla kwakho, ngokuvamile eduze kwemikhiqizo ephilayo.
Funda inothi ngemuva kwemilayezo ephathelene nokubaluleka kokucindezela tofu.
Okuzokwenza
- I-Basil Cashew Pesto:
- 1 indebe ye-basil amaqabunga (fresh)
- 2 isipuni garlic (
- inhlanzi )
- Ikomidi le-3/4 lishaya izingcezu (eziluhlaza)
- 2 wezipuni imvubelo yesondlo
- Isipuni 2
- ijusi lemon (fresh)
- 1 ithisipuni yolwandle usawoti (plus ngaphezulu ukunambitha)
- 1/2 indebe yamafutha omnqumo
- I-Tofu:
- I-tofu engu-1 eqinile-eqinile (icindezeleke futhi uthathe ama-cubes angu-1 intshi)
- 1 isipuni samafutha omnqumo
- 2 wezipuni oviniga balsamic
- Usawoti ukunambitha
- Pepper omnyama ukunambitha
Indlela Yokwenza
Lungiselela iS Sauce Sauce
- Ku-processor yokudla, hlanganisa amaqabunga e-basil, i-garlic, i-cashews, imvubelo yesondlo, i-lemon, nosawoti olwandle, ukudonsa kuze kube yilapho kuqoshiwe.
- Ngomshini usaqhubeka, ugobhoza emfudlaneni omile wamafutha omnqumo kuze kube yilapho i-pesto ifinyelela ukuvumelana okufisayo. Ungase ungadingi ukusebenzisa indebe ye-1/2 yamafutha omnqumo noma ungadinga ngaphezulu. Isizini nosawoti kanye nopelepele ukunambitha.
- Gcina i-pesto esitsheni esiboshwe esiqandisini uze ulungele ukuyisebenzisa. Noma iyiphi i-pesto esalayo izogcina izinsuku ezingu-2 kuya kwezingu-3 igcinwe esitsheni esiqinile esiqandisini esiqandisini.
Marinate the Tofu
- Esigodini seglasi, uphonsa ngobumnene i-tofu ecindezelekile (bheka Qaphela ngezansi) nge-1 isipuni samafutha omnqumo, uviniga wase-balsamic, kanye nezipuni ezine-4 kuya kwezingu-6 ze-basil ziphazamise i-pesto sauce. Cover futhi ubeke esiqandisini amahora amaningana noma ubusuku bonke ukuze uhambe.
- Ngaphambi kokubhaka, uphonsa i-tofu ngezithako zamanzi ukuze uqinisekise ukuthi ama-cubes ahlanganiswe ngendlela efanele bese uqhubeka ne-recipe.
Bhaka i-Tofu
- Sishisa ihhavini kuya ku-375 F. Geza ishidi lokubhaka ngokupheka noma ukupheka ngamafutha kancane bese ubeka eceleni.
- Hlela ama-tofu cubes ku-ungqimba olulodwa ebhodini eliphekile lokubhaka bese ubhake imizuzu engu-25 kuya kwezingu-30, noma ube nsundu yegolide.
- Susa i-pan kusuka kuhhavini bese ukhonza i-tofu ebhakiwe phezu kwemifino yerayisi, i-pasta noma i-saladi ngodlaki we-pesto esele. Engeza usawoti kanye nopelepele ukunambitha. Khonza ushisayo noma ubanda.
Qaphela: Uma ubhaka i-tofu, kubalulekile ukucindezela i-tofu yakho ngaphambi kokukhipha izithako. Ukucindezela i-tofu kuyindlela yokucwilisa uketshezi oluningi ngokweqile ukusuka ku-tofu ukuze ukwazi ukuzuza ama-flavour. Hlola lesi sihloko esilula ukuthi ungacindezela kanjani i-tofu . Kulula kunalokho ucabanga.
Ukukhonza Imibono
- Khonza phezu ilayisi elibomvu eliphekwe ngama-utamatisi omiswe ilanga, ama-veggies ashubile, ne-pinch ye-lemon.
- Khonza phezu kwemifino yesaladi nge-splash eyengeziwe yamafutha omnqumo kanye noviniga obhalsamu.
- Khonza nge-veggie wraps nge-pesto eyengeziwe.
- Khonza phezu kwe-pasta ephekwe ekhishwe nge-pesto eyengeziwe noma i-margarine yobisikazi obisi-free / vegan obuncibilikisiwe.
- Gweba i-pesto tofu ebhakabhakeni ngemifino enomuncu othosiwe kanye nelayisi noma i-quinoa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 532 |
| Inani lamafutha | 46 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 28 g |
| I-cholesterol | 0 mg |
| I-sodium | 765 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 20 g |