Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 410
Amafutha - 22g
I-Carbs - 38g
Amaprotheni - 20g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-45 , pheka amaminithi angu-0
Izinkonzo 4 (2 imiqulu + 2 T ushukela ngayinye)
Ukungena emigodleni nomaphi lapho ungakwenza khona kuyisihluthulelo sokuphila okunempilo nokunomsoco. Njengoba imifino kanye ne- tofu ihleleke kahle kulezi zincwadi, inkanyezi yeresiphi ingakhanyisa i-peanut dipping sauce.
Ibhotela le-peanut ayinakuphikisana nanoma nini futhi i-sauce iqukethe i-ginger, elwa ne-nausea, elawula ukuvuvukala, futhi ingase idlale indima yokuvikela emdlalweni.
Izithako
- I-14-ounce iphakheji eyengeziwe i-tofu eqinile, ivaliwe
- Izipuni ezintathu zemifino yesimame
- Izaqathe ezimbili eziphakathi
- 4 ama-scallions amancane
- 2 izinkomishi isipinashi
- 1/4 indebe yamaqabunga ama-cilantro
- 8 iphepha eliphakathi kwerayisi / i-spring roll wrappers
- 1/3 indebe ye-peanut (i-creamy or crunchy)
- 3 wezipuni tamari noma low sodium soy sauce
- 1/2 isipuni ushukela sesame
- 1/4 isipuni isisindo somunwe
- 2 wezipuni ushukela omshukela noma isiraphu maple
- 2 wezipuni irayisi uviniga
- 1/2 isipuni isilici garlic sauce
Ukulungiselela
1. Cindezela i-tofu ngokumboza ibhulogi etafuleni ehlanzekile ekhishini bese ubeka i-skillet nge-can enkulu (ie utamatisi amakhulu angakwazi) ngaphezulu kwe-skillet. Vumela ukuhlala imizuzu engu-15 kuya kwangu-20. Sula i-tofu bese uhlukanisa ngamasethingi.
2. Faka imbewu yesameyi esitsha esingajulile bese ugoqa imifino ye-tofu embewu ye-sesame, ucindezela ngobumnene ukuze imbewu ifake ku-tofu.
3. Julienne izaqathe noma uzihlanganise zibe yimicu encane.
Hlanganisa kahle iziqhwaga bese uqothula isipinashi. Gcina ama-herbs agcwele.
4. Ukuhlangana: Lungiselela isitsha sokushisa kwamakamelo bese ubeka ithawula ekhishini ku-counter. Ukusebenza i-rice wrapper ngesikhathi esisodwa, cwilisa i-wrapper emanzini cishe imizuzwana engu-15 ukuya kwangu-30 ukuze unciphise. Beka ithawula lesitsha. Beka emasimini amabili e-tofu phakathi nendawo ye-wrapper enenani elincane lama-izaqathe, isikhala, nesipinashi ngamakhambi ambalwa. Gcina kokubili phezulu nangaphansi kwe-wrapper enkabeni, gxumela i-flap ngakwesokudla kulo lonke ukugcwaliswa, bese uyibhala njenge-burrito kuze kube yilapho ibambelela ngakolunye uhlangothi. Phinda ngama-wrappers asele futhi ugcwalise.
5. Ukwenza u-sauce: Hlanganisa ibhotela le-peanut, i-tamari, i-sesame yamafutha, i-ginger, ishukela elimncuba, uviniga kanye ne-garlic sauce. Nambitha futhi ulungise isikhathi sonyaka njengoba kudingeka.
6. Hlanganisa ama-rolls ehlobo nge-sauce yokugcoba epulatifeni, noma uwapake emgodini ovimbelwe umoya ukuze uthole ukudla kwasemini.
Ukuhlukahluka Kwesithako kanye Nokusekela
Khonza lezi zincwadi ze-tofu zasehlobo nanoma yisiphi isiphuzo sokudliva oyifunayo! Zizame nge- hummus enobomvu ebosiwe noma i-yogurt yesi-greek ne-cucumber. I-red beet hummus izonikeza i-fibre ngaphezulu, i- vitamin A , ne-potassium, kanti i-yogurt yogik dip izonikezela i-calcium namaprotheni amaningi.
Ukudlala nge-dips kanye nama-sauces uhlanganisa isidlo ukuze ukwazi ukujabulela ukuhluka kwezidlo zakho ozithandayo, futhi ngisho nokuzijabulisa emoyeni wakho nesikhathi sosuku. Mhlawumbe i-sauce noma idiphozi yokukhanya ihamba kahle kungcono phakathi nosuku lomsebenzi oshisayo, kanti ukufudumala, okuthakazelisayo kuphelele ekupheleni kokuphumula kokudla komhla.
Amathiphu wokupheka nokukhonza
Zama ukuhlanganisa le recipe ngesobho. Cabanga nge-gazpacho ebandayo ehlobo kanye ne-squid butternut noma isobho se-miso ekwindla nasebusika.