Tlhahiso ena e tsoa bukeng ea ka ea bobeli ea cookbook "Sekhahla se seholo sa Gluten se ja Lefatšeng Lohle", 'me ke e' ngoe ea litsela tseo ke li ratang ho itokisetsa tofu. Haeba o rata lithuto tse kholo tsa linoko, leka mokhoa ona. Haeba u khetha ho ba le mafura, empa ho ntse ho le joalo, sejana feela se nkela sebaka sa Scotch bonnet pele sebakeng sena se nang le pepere e bohale, e kang banana kapa nako e telele ea pelepele.
U tla batla ho qala ho lokisetsa sena ka letsatsi pele ho nako ea ho sebeletsa e le hore tofu ea hau e be le nako e lekaneng ea ho tsamaea.
Seo U tla se Hloka
- 1 block (13.5 ounces) ho feta tofu e tiileng
- 1/2 senoelo sa ramu, se tšoeu kapa se lefifi
- 2 li-Scotch bonnet chiles, tse betliloeng
- 2 cloves konofolo, grated
- 1 tablespoon grated ginger
- Lipole tse 2 li silafetse thyme e ncha
- 3 tablespoons kokonate oli
- 1 isipuni fatamone fatše
- 1 teaspoon fatše cloves
- 3 di-teaspoon tse tharo li theoha
- 1 1/2 diaspuni fatše nutmeg
- 2 di-teaspoon tse letsoai leoatleng
- Lipopoana tse 2 tse khubelu tsa pepere
- Li-scallions tse 2 (eiee e tala), ba basoeu le meroho ba khethiloe hantle
- 1/4 senoelo se nang le tsoekere e sootho
- 1/4 senoelo sa soy sauce (sebelisa mahala ea gluten ha ho hlokahala)
- Tablespoons tse 2 tsa tamati
- 1 tablespoon lero la lime
- 1/2 senoelo sa metsi
Kamoo U ka e Etsang
Hlakola tofu ebe o hatisa hantle ho sebelisa Tofu Xpress kapa mochine o mong oa tofu, kapa ka ho phuthela lithaole tse hloekileng tsa kichineng kapa tsa pampiri le ho hatelloa ka makotikoti a boima (sebaka tofu pakeng tsa lipoleiti tse peli kapa lipolanka) le ho lumella ho phomola lihora tse peli ho fihlela boholo ba tsona metsi a 'nile a qobelloa ho tloha tofu.
Letsatsi le pele pele u pheha, beha lisebelisoa tsohle ntle le hore li tšeloe 'me u hatelle tofu ho sekotlolo se lekaneng.
Tlanya hammoho ho etsa marinade e tshesanehileng.
Hlakola tofu ho tse 4 ho ea ho 6 mahlakore a lekanang, 'me u ba hlophise ka tsela e le' ngoe ho setsoe se 9 x 13 cm. Tšela marinade holim'a tofu ho koahela li-rectangle ka ho feletseng. Koahela ka mokhoa o fokolang ka sefate sa aluminium kapa sekoahelo sa polasetiki 'me u lumelle tofu hore e phomole bosiu bo le bong kapa ho isa ho lihora tse 8, o phalla hang ka nako nako ea marinating haeba ho le joalo. U ka boela ua ba tlohela, 'me ba tla pata marinade e mengata ka tsela ena.
Letsatsing le hlahlamang, hang ha o se o itokiselitse ho pheha tofu, preheat ontong ea hau ho 350 likhato Fahrenheit. Beha tofu holim'a setiba sa ho baka se sa chesang (joaloka letlapa le leholo la cookie) kapa lekhasi la ho baka le koahetsoeng ka pampiri ea matlalo kapa mathe a silicone. Tšela sethopo se seng sa marinade se setseng holim'a tofu ho apara, ho lumella lits'ebetso tsa linoko le phomolo e joalo holim'a li-tofu tsa stefu.
Bake ka hora e le 'ngoe, u qete ka mor'a metsotso e 30 u itokisetsa nako. Hlakola motsoako leha e le ofe o setseng pele o sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 289 |
| Total Fat | 12 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 1,481 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 4 g |
| Liprotheine | 11 g |