Aritchok yochepetsetsa yobiriwira yotchedwa Risotto Recipe

Mankhwalawa amathandiza kuchepetsa mafuta a patsiku chifukwa cha Pasitala kapena zakudya zatsopano za kasupe. Ili ndi tofu kwa mapuloteni pang'ono, ndipo imakongoletsedwa ndi atsekemera m'malo mwa tchizi kapena kirimu kotero ndi mafuta ochepa, kapena mafuta ochepa.

Chinsinsi chovomerezeka ndi The Soy Foods Council

Chimene Mufuna

• Supuni 2 zitsamba za mafuta
• Supuni imodzi yosakaniza batala (kapena margarine wa vegan, kuti muisunge
• nkhumba )
• 1 anyezi anyezi, odulidwa
• 2 makapu Carnaroli kapena Arborio risotto mpunga
• ¼ chikho cha soy mkaka
• ¼ chikho madzi apulo
• 6 makapu masamba msuzi kapena katundu, usavutike mtima
• Supuni 1 batala kapena margarine wa vegan
• 2 cloves adyo, minced
• 8 ma ounces
• silken tofu, cubed
• Masentimita 13 ophika atsekiti pamutu, atsekedwa
• Tsabola wa Cayenne kulawa.

Momwe Mungapangire Izo

1. Mu mphika wa msuzi pamwamba pa sing'anga-kutentha, mafuta otentha ndi batala. Onjezerani mpunga ndi kuphika, kuyambitsa kawirikawiri, mpaka mpunga uyambe kufiira. Onjezerani theka la anyezi odulidwa, mkaka wa soya ndi madzi apulo. Cook ndi kusonkhezera mpaka madzi amadziwika.
2. Onjezerani masamba otentha msuzi, pafupifupi 1 chikho panthawi. (Tsambulani 1/4 chikho msuzi.) Cook ndi kusonkhezera pambuyo aliyense kuwonjezera mpaka msuzi amadziwika. Kuchepetsa kutentha kutsika, kuphimba ndi kuphika mphindi 20.

1. Pakali pano, ang'onoang'ono saucepan pa sing'anga mkulu kutentha, kuphika otsala theka la anyezi mu supuni 1 batala mpaka mopepuka browned. Muziganiza mu adyo ndikuphika mwachidule. Onjezani tofu ndi kuphika maminiti pang'ono.
2. Chotsani mpunga kuchokera kutenthedwa ndipo mupangitse chosakaniza 1/4 chikho msuzi, tofu osakaniza ndi mitima ya atitchoku. Kutentha. Nyengo ndi tsabola ya cayenne kuti mulawe.

Mwinanso Mungakonde

7 risottos okongola masamba

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	327
Mafuta Onse	8 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	3 g
Cholesterol	4 mg
Sodium	569 mg
Zakudya	53 g
Matenda a Zakudya	3 g
Mapuloteni	10 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)