Tofu e tsamaeang ka marine e kopantsoe ka spinach ka mokhoa o bonolo oa ho etsa lintho tse nang le limatlafatsi. Nako ea ho lokisetsa e kenyeletsa nako ea ho marinating tofu .
Ha nako ea ho qala ho tsuba e hopola, hopola hore sipinake e pheha ka potlako kahoo ho molemo ho ba le li-seasonings tse lekantsoeng le ka pel'a letsoho pele u qala ho pheha.
Joalokaha kamehla, ke nako e ngata hakae ea ho hloekisa e theohelang ho khetho ea motho. U lokolohe ho fetola kamoo u batlang kateng.
Seo U tla se Hloka
- 6 tofu tse tiileng tofu, khaola lik'hilograma tse 1/2-cm
- Dipole tse 6 tse lefifi
- soy sauce
- Dikhase tse 3 tsa raese tsa veine veine kapa sherry e omileng
- 3p4 teaspoon hammoho le 1/4 teaspoon tsoekere
- Teaspoon e 1 hammoho le konofone e 1 ea konofolo, minced (kapa ho ea ka tatso)
- 1/4 teaspoon hammoho le 1/4 teaspoon chile pata (kapa ho ea ka tatso)
- Di-ounces tse ncha tsa spinach, li hlatsoitsoe ebile li tšolotsoe
- 1/2 teaspoon letsoai) kapa ho ea ka tatso)
- 1/4 teaspoon oli ea sesame ea Asia
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsa marinade tsa tofu (likhaba tse 6 tsa mongobo oa soya , di-spoon 3 veine ea raese kapa sherry, tsoekere e 3/4, khase e le 'ngoe ea teaspoon e nang le konofolo hammoho le 1/4 teaspoon lero le pholileng ka sekotlolo se senyenyane.
- Beha li-cubes tofu ka mokotla oa polasetiki o nchafalitsoeng. Tšela lisebelong tsa marinade. Tsamaea ho tofu ka sehatsetsing ka bonyane lihora tse peli, ho ea ka linako tse ling. Tlosa tofu 'me u lahle marinade e feteletseng.
- Preheat ea wok le ho eketsa oli e 1 ea sophopo, ho senya ea ok e le hore oli e fihle karolong e ka thōko ea mahlakoreng.
- Ha oli e chesa, eketsa li-cubes tofu. Qetella ka metsotso e 3 ho isa ho e 4, ho fihlela o khabisitsoe ka ntle. Tlosa 'me u hlakole mop.
- E-na le lisebelisoa tsohle tsa ho tsuba-spinach e haufi le setofo. Senya likhaba tse 2 tsa dipole ka mok, o boetse o fofa hoo e ka bang ka lehlakoreng le leng lehlakoreng la moetsi.
- Ha oli e chesa, eketsa teaspoon e 1 ea konofolo, 1/4 teaspoon leropele le letsoai. Khothalletsa metsotsoana e seng mekae ho fihlela konofolo e monko o monate.
- Eketsa sipinake, hlohlelletsa metsotso e le 1 ho isa ho 2, ho fihlela makhasi a batla a senyeha. Khothalletsa hore u be le 1/4 teaspoon e tsoekere le seseame ea Asia. (Tlhokomeliso: Haeba u se u ntse u se na tsoekere le oli ea sesame e lekantsoe ka ntle, susumelletsa moeti ho chesa ha u ntse u etsa joalo, ebe u khutlisetsa mollo o chesang).
- Fafatsa sipinakeke ka pepere e ntšo haeba ho le joalo. Eketsa ho tofu hape ka pan 'me u hlohlelletse ho kopanya le spinach. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 160 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 3,521 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 4 g |
| Liprotheine | 18 g |