I-Vegetarian Southwest Macaroni ne-Cheese namaBlack Black and Tofu

I-pasta elula yemifino yokudla yemifino eyinhloko ukuthi izingane zizothanda. Yenziwe kusuka ku-macaroni kanye noshizi, ubhontshisi omnyama, ummbila kanye nosawoti kanye ne- tofu yeprotheyini enempilo ye-soy enempilo, lokhu kuyisidlo esisheshayo esingenamsoco esiphelele ngesidlo sakusihlwa samasonto omndeni.

Uma uthanda ukupheka ukudla okuphakelayo okulula nokulula, qiniseka ukuthi uhlola lezi zinsada ze-pasta ezingu-15 zamaswidi .

Okuzokwenza

• Ibhokisi eli-1 (14.5-ounces) usayizi womndeni macaroni kanye noshizi
• 1/2 (14- noma 16-ounce) iphakethe eqinile amanzi okupakishwe
• tofu
• 1 kuya ku-2 wezipuni we-soy oyela
• Ama-1 angama-no-15 ama-bean amnyama
• I-1 ingaba (ama-ounces angu-15) okusanhlamvu
• 1 1/2 izindebe ezilungiselelwe salsa

Indlela Yokwenza

1. Geza amanzi epanini elikhulu noma embizeni ukupheka i-macaroni njengoba iphakethe liqondisa.
2. Phakathi naleso sikhathi, cwilisa i-tofu bese usika i-block ngesigamu. Beka isigamu esisodwa esikhwameni seplastiki noma kwisitsha sefriji, ukumboza ngamanzi kanye nesifriji esinye ukusetshenziswa ezinsukwini ezimbalwa. Sika isigamu esisele se-tofu sibe ngamacube amancane futhi ubeke amathawula wephepha. I-Pat eyomile ngamathawula engeziwe wephepha.
3. Esikhathini se-skillet ngaphezu kokushisa okuphakathi nendawo, amafutha okushisa. Engeza ama-tofu cubes futhi anesundu, agqugquzela ngezikhathi ezithile, abe nsundu kuzo zonke izinhlangothi, cishe imizuzu engu-5.

1. Nciphisa ukushisa phansi futhi uvumele ukushisa kwe-tofu ngenkathi ulungiselela ama-macaroni noshizi ngokusho kwemiyalelo yephakheji.
2. E-colander, geza bese ugeza ubhontshisi omnyama nommbila. Esikhathini esikhulu samanzi noma ummbila ojwayele ukupheka i-macaroni, hlanganisa i-tofu, ubhontshisi omnyama, ummbila kanye nosawosa ku-macaroni kanye noshizi. Ukushisa phezu kokushisa okuphakathi kuze kube yilapho zonke izithako zishiswa, cishe imizuzu engu-10.
3. Uma ufisa, sebenzisa nge-salsa eyengeziwe, ushizi we-shredded noma ukhilimu omuncu.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	702
Inani lamafutha	10 g
I-Fat egcwele	2 g
I-Fat Unsaturated	2 g
I-cholesterol	2 mg
I-sodium	580 mg
Ama-carbohydrate	114 g
I-Fiber Dietary	28 g
Amaphrotheni	42 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)