Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 358
Amafutha - 16g
I- Carbs - 41g
Amaprotheni - 20g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-20 , Pheka ama-minithi angu-25
Izinkonzo 4 (1 1/4 indebe ngayinye)
I-Tofu yisidlo esikhulu se-soy esisekelwe ekudleni kwemifino eseza amaprotheni kulokhu okududuzayo kodwa okunempilo kwasemini. Ukuze uthole i-tofu eyiphundu, siqala ukuyibopha ithawula ehlanzekile yokudla bese uvumele ukuphuma kwamanzi amaningi ngangokunokwenzeka. Khona-ke i-tofu ithola ikhodi futhi ibhakwe ku-oven 400F eyomile. Lokhu kuvumela i-tofu ukuba iqine futhi iphoselwe kalula kwisidlo ngaphandle kokuwahlukana.
I-sauce ye-peanut ithola ithani elinambitheka elivela ku-ginger elisanda kumiswa kanye ne-garlic egayiwe, i-sauce usawoti omuncu, uviniga o-acidic, namafutha we-sesame aphunga. Khetha i-sodium soy sauce encishisiwe uma ubheka ukunciphisa ukudla kwakho usawoti.
I-baby bok choy eqoshiwe yenza ukubukeka futhi ngesizathu esihle. I-Bok choy iyingxenye yomndeni wezemifino e-cruciferous, eyaziwayo ngomdlavuza wayo ongakwazi ukuvimbela izindawo. Sebentisa emasobho bese ucubungula.
Izithako
- 1, 15-ounce iphakheji firm tofu
- I-isipuni esingu-1 ekhishwe isinkwa esisha
- I-garlic ephakathi kwe-clove ephakathi, i-minced
- 1/4 indebe ibhotela
- 2 wezipuni tamari noma soy sauce
- 2 amathisipuni oqoshiwe amafutha sesame
- Isipuni 1 irayisi uviniga, uviniga obomvu noma u-cider, noma i-lame juice
- 1 ithisipuni ushukela obomvu, isiraphu ye-maple, uju noma i-agave umpe
- 1/2 isipuni
- 1/4 indebe yamanzi
- Ama-ounces angu-6 ayomile kakolweni lonke ulimi lwe-linguine noma i-spaghetti, noma i-udon noma i-mein noodles
- 2 amakhanda aphakathi kwezingane baby bok choy, oqoshiwe
- 1 isanqante enkulu, elincetu lisikiwe besebenzisa i-mandoline noma umese
Ukulungiselela
- Ukumboza i-tofu ku-ithawula ehlanzekile yokudla bese ubeka into enzima kakhulu (isib. Ibhodi yokusika ene-skillet esindayo phezulu) ukuze ucindezele. Vumela ukuhlala imizuzu engu-15.
- Hlangisa i-oven ku-400F ne-cube i-tofu. Beka ishidi lokubhaka elinezikhumba futhi uhlele ungqimba olulodwa. Bhaka imizuzu engu-25 ukuze umise / uqine i-tofu. Susa kusuka kuhhavini bese uvumela ukupholisa.
- Okwamanje, faka i-ginger, i-garlic, i-bhotela le-peanut, i-tamari, i-sesame yamafutha, uviniga, ushukela obomvu, ama-pepper flakes, namanzi ku-blender nokuhlanganiswa kuze kuphele imizuzwana engu-20 kuya kwangu-30 ebushelelezi. Beka eceleni.
- Letha amanzi amaningi emathumba. Engeza i-pasta bese upheka ngokusho izinkomba zephakheji. Ngomzuzu owodwa ngaphambi kokuba kudlule i-pasta, engeza i-bok choy kanye ne-izaqathe emanzini bese ubhala ngomzuzu owodwa. Hlanganisa.
- Gwema i-pasta, imifino, ne-tofu okuphekwe kanye nomshukela we-peanut. Khonza okufudumele noma okuphephile.
Ukuhlukahluka Kwesithako kanye Nokusekela
Njengoba ubona, umsizi we-peanut ukhululekile kakhulu. Sebenzisa noma yikuphi uhlobo lwebhotela le-nut esikhundleni sebhotela le-peanut, ama-vinegars amaningi noma ijusi le-citrus uyofaka i-asidi iresiphi ebizayo, futhi noma yiluphi uhlobo lwe-sweetener oluzosebenza lapha.
Awufuni ukucola ngemifino ephekwe? Ama-veggies amnandi nje anemnandi, futhi anempilo. Zama pepper elinezinyosi, ama-corn, ama-scallions aqoshiwe, isipinashi, noma amahlumela ebhontshisi. Funa izindawo ezikhethekile zokuthenga ukudla kwe-Asian ukuze uthole ukuhluka kwe-noodle efana ne-soba, u-udon, ilayisi noma i-mein noodle.
Amathiphu wokupheka nokukhonza
I-peanut sauce ingalungiswa kuze kube yizinsuku ezinhlanu ngaphambi kwesikhathi.
I-peanut sauce iyinhlanganisela enkulu ekukhukhuleni, enkukhu noma e-tofu, nasezitsheni zemifino. I-sauce ye-peanut ingase igwebe lapho ixutshwe nama-noodle futhi ibhalwa ngobusuku bonke. Uma likhulu kakhulu, ungahlala ululaza ngokufaka ngokucophelela ama-tablespoons ambalwa amanzi bese uphinde uxube.