Broccoli ndi Tofu mu Garlic Sauce Recipe (Chophimba, Chosankha cha Gluten)

Broccoli ndi tofu mu msuzi wa adyo ndi zakudya zowonongeka zomwe zimakhala zosavuta kukonzekera. Tumizani mbale yosavuta ndi yosavuta ya tofu pa mpunga kapena mumaikonda tirigu wonse. Simungathe kukhumudwa ndi chakudya chophweka chodyera, chomwe chingakhale choyambirira cha chakudya chanu kapena kutumikila pamodzi ndi mbale zina zowonjezera ku Asia.

Ngati mukufuna mbale iyi kuti mukhale wosasuka, gwiritsani ntchito tamari mmalo mwa msuzi wa soya.

Mutha kupeza zowonjezera pazipangizozi mosavuta m'masitolo ambiri, ndipo mwinamwake muli kale ndi ginger komanso tsabola ya cayenne pamphepete mwa zonunkhira zanu.

Chimene Mufuna

• Anyezi 1, atayikidwa
• 4 cloves adyo, minced
• Supuni 3 mafuta a maolivi
• Makapu 2 oyandikana ndi broccoli, odulidwa
• 1 block firm kapena owonjezera tofu, opanikizidwa
• 1 1/2 supuni ya supuni ya ginger ufa
• 1/4 supuni ya supuni ya tsabola ya cayenne
• Supuni 3 ya supuni
• 1/4 chikho cha soya msuzi
• 1 chikho madzi

Momwe Mungapangire Izo

1. Choyamba, konzani tofu yanu. Mofanana ndi maphikidwe ambiri a vegan tofu, ichi chidzalawa bwino ngati mukukakamiza tofu choyamba. Osatsimikiza kuti mungachite bwanji zimenezo? Onani ndondomekoyi yosavuta-yong'onong'ono: Momwe mungapititsire tofu.
2. Dulani tofu mu cubes 1-inch.
3. Dulani broccoli, onaninso anyezi, ndi kudula adyo.
4. Mu skillet wamkulu, sungani anyezi ndi adyo mu maolivi mpaka anyezi asinthe momveka bwino, pafupi maminiti 3 kapena asanu.
5. Onjezerani tofu, ginger, cayenne, ndi broccoli pa poto ndikupitiriza kuphika mpaka broccoli itatha, ina 6 mpaka 8 mphindi.

1. Pakati pa mbale yaing'ono, phatikizani chimanga, soya msuzi, ndi madzi, kenaka yikani izi kusakaniza broccoli ndi tofu .
2. Kuphika mpaka msuzi wakula, ndiye kuchotsa kutentha.
3. Tumikirani broccoli ndi tofu mu msuzi wa adyo pa mpunga kapena tirigu wonse ndikusangalala.

Chinsinsi ichi n'chokongola chotumizidwa. Mukhozanso kusungunula zotsalira kuti mubwerenso tsiku lotsatira chakudya chamadzulo kapena chakudya chamadzulo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	318
Mafuta Onse	17 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	9 g
Cholesterol	0 mg
Sodium	976 mg
Zakudya	29 g
Matenda a Zakudya	4 g
Mapuloteni	17 g

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