Tlhahiso ena ea tofu e behiloeng le sauce ea pesto e bonolo haholo ho itokisetsa empa e monate joalo. Sebeletsa ka holim'a raese e sootho, pasta, meroho ea salate, kapa quinoa kapa esita le ho patala ka sandwich e nang le li-veggies. (Kapa u ka ja li-tofu tsa bohobe ka ntle ho pan 'me ua li qeta ka pesto e eketsehileng.)
Haeba u le mocha oa ho reka tofu, etsa bonnete ba hore u tseba mefuta e fapaneng ea tofu e le hore u se ke ua reka mofuta o fosahetseng.Tlhahiso ena e hloka hore mokhoa oa Sechaena o sebelisoe ho feta o tiileng o ka fumanoang karolong ea sehatsetsing ea lijo tsa hau, hangata haufi le lihlahisoa tsa manyolo.
Bala lengolo ka mor'a litaelo tsa bohlokoa ba ho hatella tofu.
Seo U tla se Hloka
- Bakeng sa Basil Cashew Pesto:
- 1 senoelo sa basil
- 2 tablespoon garlic (
- ho fokotsa )
- Senoelo sa 3/4 se hlahisa likotoana (tse tala)
- 2 tablespoons tomoso ea phepo e nepahetseng
- 2 tablespoon
- lero la lemone (le ncha)
- 1 teaspoon leoatle la letsoai (le ho feta ho latsoa)
- 1/2 senoelo sa oli ea mohloaare
- Bakeng sa Tofu:
- 1 lik'hilograma tse ling tse tiileng tofu (ho hatelloa le ho khaola ka lik'hilograma tse 1-cm)
- 1 tablespoon oli ea mohloaare
- Tablespoons tse 2 tsa asene
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
Kamoo U ka e Etsang
Lokisa Sauce ea Pesto
- Lijong tsa lijo, kopanya makhasi a basil, konofolo, cashews, tomoso ea phepo e nepahetseng, lero la lemone le letsoai la leoatle, ho fokotsa ho fihlela ho khaotsoe hantle.
- Ka mochine ona o sa ntse o matha, o phalla ka mokoloko o tsitsitseng oa oli ea mohloaare ho fihlela pesto e fihlella e tsitsitseng. U ka 'na ua se ke ua sebelisa senoelo se feletseng sa 1/2 sa oli ea mohloaare kapa u ka' na ua hloka ho eketsehileng. Nako le letsoai le pepere ho latsoa.
- Boloka pesto ka sejana se koahetsoeng ka sehatsetsing ho fihlela u se u loketse ho se sebelisa. Phofo leha e le efe e setseng e tla boloka matsatsi a 2 ho isa ho a 3 a bolokiloe ka sejaneng se tiileng sa moea sehatsetsing.
Marinate the Tofu
- Kapa sejana sa khalase, u butse ka bonolo tofu e hatelitsoeng (sheba Tlhaloso e ka tlase) ka 1 tablespoon oli ea mohloaare, asene ea balsame, le likhasepo tse 4 ho isa ho tse 6 tsa basil li hlahisa sauce ea pesto. Sekoahelo le sebaka sehatsetsing ka lihora tse 'maloa kapa bosiu bo le bong ho ea marinate.
- Pele o baka, lahlela tofu ka lisebelisoa tsa mokelikeli ho netefatsa hore likotoana li koahetsoe ebe o tsoela pele ka recipe.
Bake The Tofu
- Hlakisa ovine ho 375 F. Fafatsa letlapa la ho baka ka ho pheha spray kapa oli ka bonolo ebe u behella ka thōko.
- Lokisetsa li-cubes tofu ka sekhahla se le seng holim'a pepa e lokisitsoeng ea ho baka ebe o tšela metsotso e 25 ho isa ho e 30, kapa ho fihlela ho e le putsoa le khauta.
- Tlosa pan ho tloha ka ontong 'me u sebeletse tofu e entsoeng ka raese ka meroho, pasta kapa salate ka dollop ea pesto e setseng. Kenya letsoai le pepere ho latsoa. Sebeletsa chesang kapa serame.
Tlhokomeliso: Ha u ntse u pheha tofu, ke habohlokoa hore u hatelle tofu ea hau pele u romela lisebelisoa tsa metsi. Ho hatella tofu ke tsela ea ho tlosa metsi a mangata ho tswa ho tofu e le hore e ka khona ho fumana litlolo tse ntle. Sheba sehlooho sena se bonolo mabapi le ho hatella tofu . Ho bonolo ho feta kamoo u nahanang kateng.
Ho Sebeletsa Likhopolo
- Sebeletsa ka raese e bosoeu e phehiloeng ka tomate e omisitsoeng ke letsatsi, li-veggies tse nang le mouoane, le limela tse nang le lemon.
- Sebeletsa holim'a salate meroho ka ho phatloha ho eketsehileng ka oli ea mohloaare le asene ea balsame.
- Sebeletsa ka veggie wraps le pesto e eketsehileng.
- Sebeletsa holim'a pasta e phehiloeng e lahliloe ka pesto e eketsehileng kapa e qhibilihisitsoeng ka konofolo ea lebese-mahala / vegan.
- Tlosa pesto tofu e behiloeng ka meroho e halikiloeng le raese kapa quinoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 532 |
| Total Fat | 46 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 28 g |
| Cholesterol | 0 mg |
| Sodium | 765 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 9 g |
| Liprotheine | 20 g |