Ho toba e entsoeng ka bohobe e bonolo ebile e phetse hantle, 'me e ka sebelisoa mefuta e mengata ea lijana. Etsa kopo ena ea ho tlosa tofu 'me u e sebelise ka li-veggies tse nang le steamed le raese, kapa u e fetole sandwich e entsoeng ka bohobe e koahetsoeng ke likokoana-hloko mme e jale, e sebelise ka salate, kapa e e je feela joalo.
Kakaretso ena e hloka hore mokhoa oa Sechaena o sebelisoe ka ho fetisisa o tiileng ho tofu, e leng mofuta oa tofu oo u tla o fumana ka metsi karolong ea sehatsetsing ea lebenkele. Silken tofu, mofuta o atisang ho hlaha libokeng tsa 12.3-ounce mme o ka bolokoa setulong kapa firiji, o ke ke oa sebetsa bakeng sa recipe ena. U ferekane? Bala ho eketsehileng ka mefuta e fapaneng ea tofu .
Seo U tla se Hloka
- 1 tofu ea limilione (mokhoa oa Sechaena o tsitsitseng,
- e hatelitsoe )
- 1/2 senoelo sa soy sauce (e fokotswe-sodium)
- 3 tablespoons sesame oli (lefifi, hangata e bitsoa oli e entsoeng ka letsoai)
- 1 tablespoons garlic (minced)
- 1 ginger ea teaspoon (e hloekileng, e nang le minced)
- 2 tablespoons tsoekere (tšoeu kapa, ho seng joalo, lero la agave kapa sirapo ea maple)
- 1/4 senoelo sa seame sa peo
Kamoo U ka e Etsang
- Hlakola tofu e hatelitsoeng ka holimo ho likotoana tse leshome le metso e tšeletseng (e mong le e mong o tla ba bolelele ba 1/4-cm), ebe o arola bolelele bohareng ho ea bohareng e le hore u na le likwere tse ka bang 32. Beha ka thōko.
- Ka sekotlolo se senyenyane, kopanya sauce ea soya, oli ea sesame, konofolo, ginger, tsoekere, le limela tsa sesame, tse hlohlelletsang ho fihlela li kopane hantle.
- Tšela e nyenyane ea motsoako ona ka sejana sa casserole kapa sejana sa ho baka. Beha likarolo tsohle tsa tofu ka har'a sejana ka mokhoa o le mong, ebe u tšela marinade e setseng holim'a tofu. Beha pan ka sehatsetsing 'me u lumelle tofu hore e tsamaee ka lihora tse 4 kapa bosiu bo le bong, e qhomela ho tofu ka lekhetlo le le leng kapa ka makhetlo a mabeli ho etsa bonnete ba hore e tsamaisana hantle.
- Etsa ove ho fihlela ho 400 F. Oli e nyenyane letlapa la cookie kapa pitsa ea ho baka 'me, ho sebelisa spatula, fetisetsa marinated tofu holim' a pan, ho arola likotoana e le hore li se ke tsa ama.
- Boha ka metsotso e 30 ho isa ho e 40, u qeta nako e le 'ngoe ho ea ho eona, kapa ho fihlela tofu e fihlella sebopeho se batlang. (Ha u ntse u chesa ho tofu, e tla ba e matla haholoanyane, e bohale, e nang le chewier le crispi; ha u sa e chese, e tla ba e senyane.)
- Lumella tofu ho pholile metsotso e 'meli kapa tse peli ka pan pele e sebeletsa. Sebeletsa chesang kapa serame.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 289 |
| Total Fat | 22 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,906 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 3 g |
| Liprotheine | 18 g |