Isiqhumane se-tofu nesipinashi sinomsoco kakhulu futhi i- protein yasekuseni ephelele ye- protein ithuthukisa izitha ezifuna izitsha ezinjengeqanda ukuze ziqale usuku lwazo. I-tofu icubungulwa bese isetshenziselwa ukufana namaqanda aqhekekile-uma ihlangene namatamatisi, i-garlic, amakhowe, nesipinashi, ungase uze uqaphele ukuthi awudli amaqanda.
Ungakwazi ukukhonza lesi sigameko kanye nezinhlayiya, ama-biscuits, noma ezinye izinto zokusasa kwasekuseni, noma uzenze zibe ngukungenwa kwasekuseni ukuze uthathe noma udle ekuhambeni.
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- 2 utamatisi (oqoshiwe)
- 2 i-clove i-garlic (i-minced)
- Inkomishi 3/4 yahlanza amakhowe amasha
- 1 isipinashi (ama-ounces ama-10) isipinashi (kuhlanza)
- I-1 pound eqinile noma i-tofu eyengeziwe-eqinile.
- 1/2 isipuni soy sauce
- 1 ithispuni 1 ijusi kalamula
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Ukushisa amafutha omnqumo esikhwameni bese usonga utamatisi, ugarlic, namakhowe phezu kokushisa okuphakathi kwemizuzu emibili kuya kwemi-3.
- Ncishisa ukushisa kuya phansi bese wengeza isipinashi, i-tofu, i-soy sauce, nejusi lemon. Cover bese upheka imizuzu emihlanu kuya kwemi-7, uvuselela ngezikhathi ezithile.
- Fafaza usawoti kanye nepelepele ngaphambi kokukhonza.
Amathiphu nokuhluka
Le recipe yenza ama-servings amabili, ngakho-ke kwasekuseni kwasekuseni okuphelele kwabashadile.
Ungamane uthathe izingxenye ezingxenyeni ukuze wenze ukukhonza okulodwa, kodwa kusukela kulokhu kuqhuma kahle, ungase ufune ukwenza iresiphi yonke futhi ulondoloze ingxenye ngosuku olulandelayo.
Ukuze unike lesi sigameko ngendlala encane, ungangezela isobho sommbila omningi. Noma, yika umsizi we-soy ngokuphelele uma lokho akuyona ukunambitheka oya kuyo. Ungasebenzisa futhi i- Bragg's Liquid Aminos noma i- tamari soy sauce ukuze ibenze i-gluten. Futhi-ke, ungakwazi ukushintshanisa imifino kulabo oyithandayo-le recipe ingaba mnandi nge-asparagus evundiwe, i-zucchini, i-pepper bell, noma iminye imifino efana ne-kale noma i-chard.
I-Vegan Eningi Yokupheka Ukupheka
I-Tofu ilula esikhundleni samaqanda lapho iguqula iresiphi ibe yi-vegan. Kunezindlela eziningi zokudala ukuze ujabulele i- tofu ngesidlo sasekuseni noma njengesidlo se-dinner esilula, kufaka phakathi ukukhwabanisa okwesiphakabhaka -kuvutha ukushisa kwekuseni kwasekuseni nalesi sitshalo esigcwele amakhowe, pepper, u-anyanisi, utamatisi, kanye ne-sauce eshisayo. Ukukhwabanisa kwe-tofu nge-sipinashi kunika okuthile okuhlukile kakhulu, usebenzisa izinongo zamaNdiya ukuze kube ne-twist ehlukile kwi-tofu scramble.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 527 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 0 mg |
| I-sodium | 499 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 36 g |