Chotukuka Chokongoletsedwa Tofu Kupopera ndi Sipinachi Chinsinsi

Pofuna kudya mbale yamphongo yowonjezera ku India, mungathe kupanga pakhomo? Kuphimbidwa kwa tofu kosakanizidwa ndi chophimba sipinachi kumatenga chophimba chodyera chodyera ndi zamasamba tofu scramble ndi zonunkhira izo. Zakudya izi, zowonjezeredwa ndi zokoma za India komanso zodzala ndi sipinachi yowonongeka ndi tomato watsopano, ndi yofulumira, yosavuta, yathanzi komanso yowonjezera.

Chimene Mufuna

• Supuni 1 ya mafuta, mafuta a canola kapena mafuta ena otentha kwambiri
• Anyezi 1, atayikidwa
• 3 cloves adyo, minced
• Gulu lamakina 1 kapena owonjezera tofu, opanikizika ndi opunthwa
• Supuni 1 ya supuni ya curry
• 1/2 supuni ya tiyi turmeric
• 1/2 supuni ya supuni chitowe (mwakufuna)
• mchere ndi tsabola, kuti alawe
• 2 tomato, diced
• 1 gulu sipinachi yatsopano

Momwe Mungapangire Izo

1. Sautee adyo ndi anyezi mu mafuta a azitona kapena a canola mu skillet yaikulu. Lolani kuphika kwa mphindi zitatu kapena zisanu, kapena mpaka anyezi atayamba kukhala ofewa.
2. Onjezerani tofu yopweteka ndikupatseni mofulumira.
3. Onjezerani ufa wa curry, turmeric, chitowe ndi mchere ndi tsabola ku skillet, kuyambitsa bwino kuti onetsetsani kuti zonunkhira zivale tofu bwino.
4. Kuphika kwa mphindi ziwiri kapena zitatu, kenaka yikani tomato, ndipo mulole kutenthedwa, kuyambitsa kawirikawiri kwa mphindi zitatu kapena kuposerapo, mpaka tofu atenthe ndi kutulutsa pang'ono kunja. (Mungafunikire kuwonjezera mafuta pang'ono ngati mukufunikira pakuphika.)

1. Onjezerani sipinachi, kuphimba poto ndikuphika kwa mphindi imodzi kapena ziwiri, mpaka sipinachi yatha, ndikuyimbira bwino.

Monga Chinsinsi ichi?

Kukonda masamba awa ndi zamasamba tofu recipe? Nazi zinthu zina zodabwitsa zomwe mungachite ndi tofu:

• Zamasamba tofu zowawa
• Maphikidwe pogwiritsa ntchito tofu
• Mndandanda wathunthu wa maphikidwe a tofu
• Kodi chakudya cha tofu ndi chiyani?

* Cook's Notes:

• Mafuta otentha kwambiri ndi omwe ali ndi utsi wautsi wapamwamba, kutanthauza mfundo yomwe mafuta ayamba kusuta ndi kutha. Pamene mafuta ayamba kusuta, ikhoza kutaya zakudya zina komanso kusuta fodya. Komanso, pali umboni wina wosonyeza kuti kuphika mafuta ku malo awo oputa utsi kumatha kumasula zida zowononga zaulere. Mbewu, soya, peanut ndi mafuta a sesame onse ali ndi mfundo zazikulu za utsi, ndipo ndizo zisankho zabwino zopuma ndi kusonkhezera kutentha kwambiri.
• Khalani omasuka kugwiritsa ntchito sipinachi yosachepera, malingana ndi pakamwa panu kwa masamba.
• Zomera zowonjezera, monga broccoli kapena bowa, zimatha kukonza mbale.

_Zotsatira:

_{Achitoff-Gray, N. (2014). Kuphika Mafuta 101: Kodi Phokoso la Utsi ndi Chifukwa Chiyani? Inabwezeredwa pa November 20, 2016, kuchokera ku http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html}

_{Zeratsky, K. (2016, January 23). Ndiyenera kugwiritsa ntchito mafuta ati kuphika ndi kutentha kwakukulu? Inabweretsanso November 20, 2016, kuchokera ku http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170}

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	438
Mafuta Onse	17 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	5 g
Cholesterol	0 mg
Sodium	291 mg
Zakudya	48 g
Matenda a Zakudya	10 g
Mapuloteni	34 g

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