Semela-hare-bophirima-bophirima Macaroni le Cheese le li-Black Beans le Tofu

Sejo se monate sa pasta sa limela tse ngata tseo bana ba tla li rata. E entsoe ka macaroni le chisi, linaoa tse ntšo, poone le salsa hammoho le tofu bakeng sa protheine e nang le phepo e nepahetseng, ena ke lijo tse se nang nama tse se nang phepo bakeng sa lijo tsa mantsiboea tsa beke le beke.

Haeba u rata ho pheha lijo tsa paseka tse potlakileng le tse bonolo, etsa bonnete ba hore u sheba lijana tsa li-pasta tsa mantsiboea a mabeli a beke le beke .

Seo U tla se Hloka

• Lebokose le 1 (14.5-ounces) boholo ba lelapa la macaroni le chisi
• 1/2 (14- kapa 16-ounce) khoebo ea paketeng e nang le metsi
• tofu
• 1 ho ea ho 2 tablespoons oli ea soya
• 1 linaoa tse khubelu (li-ounces) tse 1
• 1 e ka khona (poone e 15)
• Likotlolo tse 1 1/2 tse lokiselitsoeng salsa

Kamoo U ka e Etsang

1. Metsi a futhumetseng ka sekoahelo se seholo kapa pitsa ho pheha macaroni kaha liphutheloana li tsamaisa.
2. Ho sa le joalo, tlosa tofu 'me u khaole sekoti ka halofo. Beha halofo e 'ngoe ka polasetiki ea polasetiki kapa setsing sa sehatsetsing, koahelang ka metsi le refrigerate bakeng sa tšebeliso e' ngoe matsatsing a seng makae. Khaola halofo e setseng ea tofu ka li-cubes tse nyenyane mme u behe lithaole tsa pampiri. Pat e omeletseng ka lithaole tse eketsehileng tsa pampiri.
3. Ka skillet holim'a mocheso o phahameng, mocheso oa oli. Eketsa li-cubes tsa tofu le tse sootho, ka linako tse ling, tse mabala ka mahlakoreng, ka metsotso e 5.

1. Fokotsa mocheso ho tlaase 'me u lumelle mocheso oa tofu ha u ntse u lokisetsa macaroni le chisi ho latela litaelo tsa liphutheloana.
2. Ho colander, tsolla ebe o hlatsoa linaoa tse mmao le poone. Ka sekotlolo se le seng se seholo kapa pitsa e neng e sebelisoa ho pheha macaroni, kopanya tofu, linaoa tse ntšo, poone le salsa ka macaroni le chisi. Chesa holim'a mocheso o lekaneng ho fihlela lihlopha tsohle li halefile, metsotso e ka bang 10.
3. Haeba u lakatsa, sebeletsa ka salsa e eketsehileng, chisi e shredded kapa tranelate e bolila.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	702
Total Fat	10 g
Fat Satated	2 g
Fat Unsaturated	2 g
Cholesterol	2 mg
Sodium	580 mg
Li-carbohydrate	114 g
Fiber Fiber	28 g
Liprotheine	42 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)