I-Tofu enomnandi neyomuncu ne-Jalapeno I-Pad Thai

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 332

Amafutha - 8g

I- Carbs - 55g

Amaprotheni - 10g

Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 6 (1 indebe ngayinye)

Le nguqulo elula, ekhanyisiwe ye-classics yase-Asia izothuthukisa ingqondo yakho ngokushaya izinzwa zakho ngokushisa okuvela ku-jalapenos. Ngaphezu kwalokho, kuyindlela ephansi ye-fat, yokudla yemifino ne-tofu njengomthombo wamaprotheni oyinhloko. Ibuye inikeze izakhiwo zokulwa nokuvuvukala kusuka ku-clove egcwele i-garlic, kanye namafutha enempilo avela emanzini omuncu phezu kwama-noodle elayisi. Ngokusho kokudla kwe-MIND kufanele udle amantongomane izinsuku eziningi-okungenani izikhathi ezingu-5 ngesonto, ngenxa yokuthi ziwumthombo ocebile we-vitamin E, umsoco ovikela ubuchopho.

Lesi sidlo siyisisekelo esihle sokungeza imifino ehlukahlukene. Ngokudla kwe-MIND kugxila kwimifino-okungenani ukukhonza nsuku zonke kubonisa izinzuzo ngokunciphisa ukuqonda-le pedi yemifino thai ifanelana kahle emenyu ephilile ebuchosheni. Hlala emifino enamagatsha ukuze unikeze ukuthuthukiswa okhethekile okukhethekile!

Izithako

• 1 isipuni samafutha we-peanut
• 2 i-garlic clove, i-minced
• I-jalapeno encane encane, imbewu nezinambuzane zisusiwe, zigcotshwa
• 1/2 amakhowe amakhowe, aqotshiwe
• Iphakheji elilodwa ku-tofu, lihanjiswe futhi lihlukaniswe ama-cubes
• 1 iphakheji pad irayisi i-rice noodle
• 1/4 indebe ijusi likalamula
• 1/4 indebe ephansi-sodium soy sauce
• 1 isipuni uju
• phakamisa i-chipotle pepper obomvu
• I-1/2 indebe yamanqamu, aqoshiwe amaqanda
• 1/2 inkomishi izaqathe, zikhishwe
• 2 wezipuni cilantro

Ukulungiselela

1. E-stovetop phezu kokushisa okuphakathi nendawo, faka i-yok noma i-saucepan ejulile bese wengeza amafutha, i-garlic, i-pepper, amakhowe, ne-tofu. Saute kuze kufinyelele ku-tofu futhi imifino ifakwe.
2. Lungisa ama-noodle ngokwemiyalelo yephakheji. Engeza ama-noodle okuphekwe ku-ok noma i-pan ngenhlanganisela ye-tofu nemifino.
3. Esikhathini esincane, geza ndawonye ijusi likalamula, i-soy sauce, uju, ne-pepper echotshoziwe. Thela phezu kwe-tofu nemifino. Hlanganisa ndawonye ngenkathi usuphezu kokushisa. Susa uma ushushu kakhulu.

1. Hlukanisa isidlo se-noodle phakathi kwezitsha eziyisithupha. Phezulu ngamunye ngokufafaza ama-karan, izaqathe, kanye ne-cilantro, uma befisa.

Ukuhlukahluka Kwesithako kanye Nokusekela

Esikhundleni se tofu, yizwa ukhululekile ukufaka isifuba sezinkukhu noma i-ground turkey isifuba uma ungenayo imifino.

Hlanganisa emifino enemibala ehlanganisiwe, i-snow peas, noma i-broccoli ukwengeza i-pop eluhlaza esitsheni.

Ukuze uthole inguqulo engenakulungi, sebenzisa amafutha omvini ukuze ulandele ama-veggies futhi uphelele ngezinhlayidi eziqhwayo.

Amathiphu wokupheka nokukhonza

Khonza lesi sidlo ngokushesha, ufudumale, ngezikhuni. Londoloza okusele efrijini izinsuku ezimbalwa. Engeza ukugqoka okungaphezulu kokunye okusele ngemuva kokunciphisa, uma kudinga ukuphakamisa ukunambitheka.