Tlhokomeliso: Kakaretso ea nako ea ho pheha e akarelletsa nako ea ho omella ho omella tofu.
Seo U tla se Hloka
- 14-16 li-ounces tse tiileng kapa tse ling tse tiileng ho tofu (tse tšolotsoeng bonyane metsotso e 15, ho khaola liketanteng, likaroloana kapa lik'hilograma, ka bophara ba 1/2-inch)
- 1 rantipole e khōlō (e peeled le
- khaola ho diagonal kapa
- moqomo oa moqolo )
- 1/2 eiee (e hlabisitsoeng le e lesupi)
- 1/2
- pepere e khubelu ea bell (khaola ka lihlopha)
- 1/2 pepere e tala ea bell (khaola ka lihlopha)
- 1 teaspoon konofolo (minced)
- 1/2 ginger ea teaspoon (minced)
- Bakeng sa Sauce e Monate le e Mpe:
- 3/4 senoelo sa lero la phaenapole
- Tablespoons tse 4
- asene ea raese (e boetse e bitsoa veine e tšoeu ea raese)
- 3 1/2 tablespoons tsoekere e sootho
- 1 tablespoon cornstarch (e tsoakiloeng le 4 tablespoons metsi)
- Diapole tse 2 tsa oli ea tlhaho (kapa oli ea meroho e kang canola, bakeng sa ho tsuba
- 1 senoelo sa phaeneapole chunks
Kamoo U ka e Etsang
1. Ha tofu e ntse e tšoloha, lokisetsa meroho (rantipole, onion, le pelepele) le li-aromatics (ginger le konofolo). Ka mor'a ho khaola, rantipole e ts'oetsoe e lokela ho blanched ka metsi a belang ka metsotso e ka bang 4, ho fihlela e batla e le bonolo, ebe e potlakela ho itlhatsoa ka metsing a batang a batang. Hlatsoa ka botlalo mme u se ke ua omella ka lithaole tsa pampiri. Beha metsoako eohle ka poleiti 'me u behe haufi le setofo.
2. Hape ha tofu e ntse e noa, lokisa moriana o monate le o bolila.
Kopanya lisebelisoa tsa sauce (lero la phaenapole, asene ea raese, tsoekere e sootho le motsoako oa cornstarch / metsi), ka sekotlolo, e leng ho susumetsang poone ea cornstarch / water slurry ho qetela. Beha haufi le setofo.
3. E omella ho omella ho tofu e tšolotsoeng le e sliced.
4. Etsa oli ea tablespoons tse 2 ka mohaho oa pele o chesang, o phunyeletsa oli e le hore e apara mahlakoreng. Ha oli e chesa, eketsa ginger le konofolo. Susumelletsa metsotsoana e seng mekae ho fihlela e monko, ebe u eketsa eiee. Hlohlelletsa ka bokhutšoane, ebe u eketsa lihoete le tala pelepele. Hlahloba ka metsotso e le 'ngoe u kenyepelepele e khubelu ea tšepe. E-ba le maikutlo a mangata ka metsotso e 'ngoe.
5. Fana ka moriana hore o tsosolose ka potlako, ebe o eketsa mocheso, o fetola mocheso ha ho hlokahala. Ha mongobo o ntse o phahama, tsosoa ho tofu le manana a phaenepale. Pheha metsotso e ka bang 2 ho chesa. Sebeletsa raese e chesang.
Litlhapi tse ling tsa Tofu
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1811 |
| Total Fat | 107 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 28 g |
| Cholesterol | 0 mg |
| Sodium | 167 mg |
| Li-carbohydrate | 78 g |
| Fiber Fiber | 17 g |
| Liprotheine | 174 g |