Bakeng sa tatso e ka boroa ho moeli, tofu e kenngoa ka har'a mariline ea Mexico e nang le linokoana le lime marinade ebe e phunya lebese la hau la ka ntle. Fokotsa khalase, 'me u kenye li-veggies le bamboo skewers ho etsa tofu kabobs, kapa, khaola tofu ho li-slabs tse teteaneng' me u li behe hantle holim'a grill.
Ha ho mohla ho tofu e grille pele? Sheba lintlha tsena tsa tofu tse hlasimollang .
Seo U tla se Hloka
- 1 firm firm kapa tofu e eketsehileng, e hatelloa haholo
- 1 tablespoon oli ea mohloaare
- 1/4 senoelo sa lero la lime
- 2 cloves konofolo, minced
- Dipole tse 2 tse ncha tse qhibilihisitsoeng
- 2 di-teaspoon e phofo
- 1/4 teaspoon pepere ea cayenne
- Letsoai le pepere, ho latsoa
- Ho ikhethela: bamboo skewers
Kamoo U ka e Etsang
Pele, lokisetsa tofu ea hau. Bo-tofu ba bangata ba tla latsoa hamolemo haholo haeba u e hatella pele hobane tofu e tšoana le seponche - ha metsi a mangata ao ue ntšang ka bonolo, marinade e monate haholo e ka koahela! Ha o tsebe hantle hore na o ka etsa joang tofu hantle? Sheba tataiso ena e bonolo ka mohato: Joang ho hatella tofu.
- Hlakola tofu ho 4 li-slabs tse teteaneng. Kapa, khaola likoting le sebaka sa bamboo skewers.
- Hlatsoa hammoho le lisebelisoa mme u kenye hofu, ho roala hantle. E se ke ea e-ea sehatsetsing ka lihora tse peli ka sehatsetsing, mme ho fihlela bosiu bo le bong.
- Preheat grill ea ka ntle bakeng sa mocheso o mofuthu. Oli ea grate habonolo.
- Sebaka sa tofu kapa bamboo skewers holim'a grill mme u phehe ho fihlela o tla soeufala ka mahlakoreng 'ohle, ka linako tse ling u be le marinade e eketsehileng.
Li-recipe tse eketsehileng
Li-recipe tse ling tsa meroho
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 200 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 130 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 3 g |
| Liprotheine | 14 g |