Tsela e potlakileng le e bonolo ea ho etsa tempeh e behiloeng ka lijong tsa sandwiches , burritos, kapa ho thabela feela ka raese. Haeba u kileng ua apeha tofu, ua tseba hore e ka ba e 'ngoe ea litsela tse monate ka ho fetisisa tseo motho a ka li bonang ho thabela sebaka sa nama, mme tempeh ha e fapane. Feela joaloka ho etsa tofu ea bohobe, tempeh e besitsoeng e batla e potlakile ebile e le bonolo, mme e hloka lisebelisoa tse 'maloa tse bonolo' me e etsa hore ho kenngoe lijo tse ngata tse ngata tsa protheine le tse fokolang fatše tse ka bang bohle ba ratang.
Recipe ena e bonolo e baka tofu ka sekhahla sa barbecue sauce. Hobane ho na le tatso e nyenyane e kenyelletsoeng ka ntle ho barbecue sauce, ena ke mohope oo u batlang ho sebelisa sejo se monate sa meroho (setlhare: bala lihlopha tsa lisebelisoa le haeba e 'ngoe ea lintho tsa pele e ngotsoe ke sira e ngata ea fructose, e khutlise ho setulong ebe o khetha ho hong ho molemo!). Haeba u rata lintho tse nyenyane, u ka 'na ua batla ho kenya mosi oa mokelikeli ona mofuteng ona, haeba u ka ba le tse ling.
Bona hape: Li-recipe tse eketsehileng tsa tempeh
Seo U tla se Hloka
- 1 sephutheloana / 8 ounces tempeh
- 2 tablespoons oli ea mohloaare (kapa oli ea meroho)
- 2 tablespoons soy sauce
- 1/2 senoelo sa lebese le mongobo
Kamoo U ka e Etsang
Ntlha ea pele, emisa tempeh ka metsotsoana e 8-10, ebe o tsoa hang-hang 'me u lumelle ho pholile. U ka boela ua sebelisa moro oa meroho bakeng sa sena haeba u khetha, mme haeba u ka ba le ba bang.
Hang ha e qhibilihile ka botlalo, tšela tempeh ka bohlale bo lekanang le bobeli (joaloka bagel), ebe ka likarolo tse tharo ho bopa metso e tšeletseng ea tempeh, kapa, u ka boela ua e arola ka likhahla tse 'nè haeba u tla e sebelisa tempeh ea hao ho etsa sandwich.
Hlatsoa oli ea mohloaare le sauce ea soya 'me u tšollele tempeh ka sekotlolo se senyenyane. Lumella ho tsamaea ka metsotso e 20 metsotso e ka bang 20, le hora ho fihlela ho lihora tse peli, ho ea ka linako tse ling ha ho hlokahale ho apara tofu. Hape ke rata ho sebelisa mokotla oa zip-lock ho e-na le sekotlolo se sa tebang bakeng sa mohato ona.
Ha u se u itokiselitse ho pheha tofu ea hau, pele u chesa sebareng ho likhato tse 375.
Tšoaea poto ea ho baka ka foil le ho fetisetsa tempeh e marinated pane. Bake ka ontong ka metsotso e leshome, joale tlosa pan ho tloha ka ontong.
U sebelisa li-tong, sebelisa tempeh le barbecue sauce mahlakore ka bobeli, ebe u khutlela pan. Khutlela tempeh ho ontong bakeng sa e meng metsotso e 10-15, kapa ho fihlela moroho o kentse.
Bona hape:
- Maikutlo a lijo tsa mantsiboea
- Li-direpe tse bonolo tsa vegan
- Li-dessert tse tsoekere
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 237 |
| Total Fat | 13 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 846 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 0 g |
| Liprotheine | 12 g |