Ho hlajoa ke Tofu ke sejana se tloaelehileng sa lijo tsa hoseng sa likhutsana se tšoanang le mahe a pholileng. Le hoja risepe ena e hloka eiee le pelepele e le tala, leka ho eketsa nama e nyenyane e nyenyane, kapa ho leka ho kopanya limela tse kang spinach, li-mushroom le liiee tse tala. Monyetla oa ho phatloha ho tofu ke o sa feleng! Leka ho hlajoa ke sopho e entsoeng ka sesepa ka sipinake kapa sefate sa tofu sa cayenne se monate . Koala ka tortilla ea phofo bakeng sa lijo tsa hoseng tsa burrito.
Seo U tla se Hloka
- 1/2 eiee (e hlalositsoeng)
- 1/2 pepere e tala ea bell (e hlalositsoeng)
- 1 block tofu (e ts'oetsoe le ho hatelloa)
- 2 tablespoons oli (kapa margarine)
- 1 teaspoon phofo ea konofolo
- 1 phofo ea onion ea teaspoon
- 1 tablespoon soy sauce
- Ho ikhethela: 1/2 teaspoon turmeric
- Dipole tse 2
- tomoso ea phepo e nepahetseng
Kamoo U ka e Etsang
- Pele, lokisetsa tofu ea hau. Joaloka lipepe tse ngata tsa tofu, sefuba sa tofu se tla latsoa hantle ha u hatella tofu pele. Sena se nolofalletsa tofu hore e amohele litlolo tse ngata tseo u li eketsang ho tsona. Ke mohato o eketsehileng, empa ho nka metsotso e 'maloa feela.
- Hang ha tofu ea hau e hatelloa hantle, arola tofu ho e ka bang li-cubit tse nang le limilimithara tse lekaneng. Ebe, ho sebelisa matsoho kapa fereko, e senya hanyenyane ho fumana ts'ebetsong eo u e ratang bakeng sa tofu ea hau.
- Ka mor'a moo, futhumatsa oli kapa margarine ka pane e kholo ea skillet kapa ea ho chesa 'me u qhale boiee bo oetsoe, pepere le tofu e fokolang ka metsotso e 3 ho isa ho e 5, e tsosang khafetsa.
- Ka mor'a moo, eketsa phofo ea konofolo, phofo ea onion le sauce ea soya 'me u fokotsa mocheso ho fihlela o bohareng. Lumella hore tofu ea hao e phehele metsotso e 5 ho ea ho e supileng, e hlohlelletsa khafetsa mme e eketsa oli e eketsehileng ha ho hlokahala. Qetellong, eketsa tomoso ea phepo e nepahetseng mme u hlohlelletse hore u kopane hantle 'me u tiise hore tofu ea hau e koahetsoe hantle.
- E le hore u se ke ua tšoara tofu ea hau, u ka e ja feela joalokaha e le holimo, e holimo le salsa kapa e phuthele ka tortilla e futhumetseng ka phofo e nang le salsa ea lijo tsa hoseng kapa holimo ka li-soya kapa tsa lebese.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 326 |
| Total Fat | 21 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 587 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 4 g |
| Liprotheine | 26 g |