Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 478
Amafutha - 12g
I- Carbs - 72g
Amaprotheni - 19g
Ingqikithi Isikhathi 75 iminithi
Prep 40 min , Cook 35 min
Izinkonzo 4
Izitsha ze-noodle zingashintshwa kalula ukuze zisebenzise noma yimiphi imifino onayo. Kuyadingeka ukuba nemifino yale recipe ihlanzwe futhi isika kahle ngaphambi kwesikhathi, ngaphambi kokuqala ukupheka. I-tofu eqinile neyengeziwe-ephansi i-FODMAP ephansi ngoba i-fiber evela kubhontshisi incishisiwe ngesikhathi senqubo yokwenza i-tofu. I- tofu isetshenziselwa ukugezwa kwamanzi, kanti noma yikuphi ama-oligosaccharide asele angase aphule kuwo. Ukucindezela lawa manzi ngaphambi kokuhamba nge-tofu kusiza ukuba ithole umsizi futhi kuthuthukise ukugquma.
Izithako
- 1/3 indebe kanye no-2 wezipuni amanzi (ahlukaniswe)
- 1½ amathisipuni ama-cornstarch
- ¼ indebe soy sauce (sodium encishisiwe)
- 3 wezipuni ushukela okhanyayo obomvu (upakwe)
- 2 amathisipuni impande ye-ginger (ihlisiwe futhi ihlutshiwe)
- 1 isipuni sesipuni
- Isipuni 1 irayisi uviniga
- I-14-ounce iphakheji ye-tofu (okunye okuqinile)
- Ama-ounces angu-8 amalayisi ama-noodle e-Pad Thai (angatshisiwe)
- 2 amathisipuni amafutha kanola
- 2 garlic clove (fresh, kancane ochotshoziwe)
- ¼ Ubhontshisi obuluhlaza obunamakhilogremu (fresh, ukugcoba nokusika ngezincezu eziyi-1 intshi)
- 1 inkomishi ye-edamame ephephile (efriziwe)
- 1 isanqante enkulu (ehlanjululwe bese igawulwa ibe ama-ovals angu-1/8 amasentimitha aphezulu)
- ½ i-pepper elibomvu elimnyama elimhlophe (imbewu futhi uthathe izingcezu ezingu-1 x 1½)
- 2 amathisipuni amafutha wesame (okuhlutshiwe)
- ½ ithisipuni amaqabunga abomvu abomvu (ozithandayo)
Ukulungiselela
- Hlanganisa ihhavini kuya ku-400 F. Faka isitifiketi sokubhaka ngokukhululekile nge-baking spray noma ijazi ngeoli yama-canola.
- Esigodini esincane, hlanganisa izipuni ezimbili zamanzi ne-cornstarch; bangela kuze kube bushelelezi futhi ubeke eceleni.
- Esikhathini samapuphu encane, hlanganisa i- soy sauce , ugcine amanzi angu-1/3 indebe, ushukela omnyama, i-ginger, isilivini, neviniga. Letha emathumba phezu komlilo ophakathi, uvuselela ngezikhathi ezithile. Bilisa amaminithi amabili. Shintsha ukushisa kuze kube semkhathini, uphinde uhlanganise i-cornstarch kanye namanzi, bese uphazamisa ingxube ye-cornstarch emsizeni oshisayo, uvuse njalo. Hamba kuze kube yilapho ingxube ikhula, cishe umzuzu owodwa. Susa ekushiseni bese ubeka eceleni.
- Phezu kombhede, faka izintende zezandla zakho flat ezinhlangothini zombili we tofu block bese ucindezela ngobumnene ngisho nocindezelo, njengokucindezela isiponji, kuze kube nzima ukubona amanzi ephuma. Sika i-tofu ngesigamu ubude, bese uphenduka ube yizingcezu ezingu-16 mayelana no-1/3-intshi ubukhulu.
- Indawo ye-tofu kuphepha lokubhaka elilungiselelwe. Shayela ucezu ngalunye ngendwangu encane yomshukela ohlangothini olubili. Bhaka kuze kube yimiphetho engezansi ye-tofu ifakwe imodemu, imizuzu engu-14 kuya kwangu-16. Vula izingcezu ze-tofu uphinde ubuyele kuhhavini ukuyobhaka kuze kube yilapho amabhodlela ashuntshiwe noma ahanjiswa emaphethelweni, emaminithi angu-8 kuya kwangu-10 ngaphezulu.
- Ngesikhathi i-tofu ibhaka, ku-stockpot enkulu, igcwele amakhemitha angu-4 emathunjini ahambayo ngokushisa okukhulu. Yengeza ama-noodle bese ubuyela amanzi emathunjini, uvuselele ngobumnene izikhathi eziningana ukuze uhlukanise ibhuloho yama-noodle zibe ngamacu. Qala ukuhlolwa kwe-doneness emva kwama-noodle abilisiwe ngamaminithi angu-2 futhi uqhubeke nokuvivinywa ngezikhathi zamaminithi angu-1. Uma ama-noodle enethenda, uthele kuwo ube ngumshini we-strainer bese ugeza ngamanzi apholile.
- Ku-wok noma i-skillet enkulu ekushiseni okuphakathi, okushisayo kwama-canola, oshayayo ukugqoka i-pan. Uma amafutha ashisa, engeza i-garlic, ubhontshisi obuluhlaza, ne-edamame bese ugoqa-gazinga ngomzuzu owodwa. Engeza izaqathe kanye nensimbi ye-pepper bese uphazamisa imizuzu emine ngaphezulu, noma imifino iqala ukube ithenda. Susa ama-clove e-garlic bese ulahla (lokhu kugcina isidlo esiphansi-FODMAP).
- Yengeza ingxube esele ye-soy sauce ku-wok, igqugquzele ukugqoka imifino, bese upheka ngomzuzu owodwa ngaphezulu. Khipha ekushiseni bese ugxuma emafutheni esesame kanye nama-flakes abomvu obuchotshoziwe, uma usebenzisa.
- Hlukanisa i-noodle zibe 4 izitsha. Phezulu isitsha ngasinye nge-¼ yemifino kanye nezingcezu ezine ze-tofu. Khonza nge-sauce eyengeziwe uma ufisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngesitsha selayisi, faka ama-noodle ngezinkomishi ezine zelayisi eliphekwe.
I-¾ i-pound yenkhukhu ye-tofu. Esikhundleni sokubhaka, khipha inyama yenkukhu eluhlaza futhi ugubungele-fry in 2 amathisipuni yamafutha uze uphekwe ngokugcwele. Beka eceleni, bese uyibuyisela ku-fry ka-stirry kanye ne-sauce ngaphambi nje kokukhonza.
Ukwenza le recipe-free, sebenzisa i -sauce-soy gluten-free .
Amathiphu wokupheka nokukhonza
Ukuze uthole okunye okulula, sebenzisa isitolo sokudla esilungiselelwe ubhontshisi obuhlaza noma obuswakamaqanda obuswakamaqanda, i-pepper kanye ne-izaqathe.
I-Sauce ingalungiselelwa ekuqaleni kosuku futhi ifakwe esiqandisini kuze kudingeke.