Kaya ndinu odyetsa mwansanga kapena mukungoyang'ana njira zina zopanda nyama, njuchi za tofu "mapiko otentha" zowonjezera zimakhala zatsopano.
Mwachenjezedwa mwachindunji: Njuchi za tofu mapiko ndizovuta kwambiri ndipo simukufuna kuimitsa! "Mapiko" a zamasamba ndi a " vepala " omwe ali ndi buledi msuzi amanyamula zokoma zonse za mapiko otentha opanda nyama.
Ngati muli ndi zamasamba ndikuphonya mapiko, kapena ngati mutangofuna kutentha kuchokera ku zonunkhira popanda mafuta onse ndi cholesterol wa mapiko a nkhuku, izi zidzakuthandizani. Msuzi wamapiko otentha amaphatikizapo msuzi wotentha, batala, viniga, Worcestershire msuzi, tsabola wa cayenne, ufa wa adyo, ndi mchere. Mu njirayi, ingokhala m'malo mwa margarini wambiri m'malo mwa batala kuti mutenge msuzi wofanana, wonyezimira monga msuzi omwe amapitirira pa mapiko a chikhalidwe.
Musati mudandaule za kuwotcha masamba a kukoma; ingoganizirani zowonetsetsa kuti aliyense sakuchita izi popanda kukupatsani mwayi wokuluma. Ndipotu, mungafune kupita patsogolo ndi kupanga batch awiri kuti mutenge nawo. Kapena, mwinamwake osagawana konse!
Pangani zovala zofulumira zamatchi kuti mutenge mapiko anu, ngati mukufuna!
Chimene Mufuna
- 1 16-ounce block tofu, okakamizika kwambiri
- 1/4 kapu yamchere wowonjezera
- 1/2 tsp. adyo mchere
- 1/2 tsp. mpiru wa mpiru
- 1/4 tsp. tsabola wakuda
- 1 mpaka 2 tbsp. mafuta a pan-frying
- 1/4 kapu ya margarine yamagulu kapena
- chotsatira cha batala wamchere
- 1/3 kapu yamtsinje wophika msuzi, kapena mtundu uliwonse wa msuzi wotentha mumakonda
Momwe Mungapangire Izo
- Pamene tofu yanu yayimbikizidwa bwino (Onani: Momwe mungapangire kutifu kuti mudziwe momwe mungayimire tofu kotero kuti imatengera zokoma zonse za msuzi), mukhoza kuziyika mu mawonekedwe ofiira a "chala", slabs, cubes, kapena chilichonse chomwe mumakonda kwambiri.
- Mu poto lakuya kapena thumba la pulasitiki losatsekera zip, phatikiza ndowe yamchere, adyo mchere, mpiru wa mpiru ndi tsabola wakuda. Onetsetsani mosamalitsa tofu, ponyani pang'onopang'ono kuti mutsimikizire kuti mbali zonse za tofu zili zophimbidwa bwino ndi osakaniza chimanga.
- Thirani mafuta mu poto la saute kapena skillet pamwamba pa kutentha kwapakati, pogwiritsa ntchito poto yopanda ndodo ngati muli nako kuchepetsa kuchuluka kwa mafuta. Onjezerani tofu ndi papepenti kumbali zonse mpaka mutangokhala bulauni wonyezimira. Pamene tofu yophika, chotsani ku poto ndikuyike pambali.
- Pogwiritsa ntchito poto imodzi (kapena yosiyana, yosankha), yanizani margarine wamagulu kapena mafuta m'malo otentha kwambiri. Mukasungunuka, onjezerani msuzi wa phiko, mukuyambitsa mpaka mutagwirizanitsa bwino. Onjetsani tofu yophika, mwapang'onopang'ono mutembenuke kuti muvale bwino kumbali zonse ndi kusakaniza msuzi wa msuzi.
- Mukangotenthedwa, mutha kuchotsa tofu kuchotsa kutentha kwa stovetop ndikuyitumikira itentha.
- Tumikirani ndi zovala zina zamatchi ngati mukufuna. Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 276 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 811 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 17 g |