Kuwomba kwa tofu ndi sipinachi kumakhala kowonjezera kwambiri ndipo ndizakudya zopatsa kadzutsa zowonjezera kwa ziweto zomwe zimafuna dzira ngati mbale kuti liyambe tsiku lawo. The tofu imagwedezeka ndikuyambitsidwa kuti ikhale ngati mazira ophwanyika-pamodzi ndi tomato, adyo, bowa, ndi sipinachi, mwina simukuzindikira kuti mukudya mazira.
Mukhoza kuthamanga pamodzi ndi masitolo, mabisiketi, kapena zakudya zina zam'mawa, kapena mupange mkaka wa kadzutsa kuti mutenge kapena kudya.
Chimene Mufuna
- Supuni 2 za mafuta
- 2 tomato (odulidwa)
- 2 cloves adyo (minced)
- 3/4 chikho chinakanizidwa mwatsopano bowa
- Sipinachi yambiri (yotsukidwa)
- Gulu lolemera makilogalamu 1 kapena extra-firm tofu (okakamizika ndi ophwanyidwa)
- 1/2 supuni ya supuni ya soya msuzi
- Supuni 1 yatsopano imapangidwanso madzi a mandimu
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Thirani mafuta a maolivi mu skillet ndikupaka tomato, adyo, ndi bowa pa mpweya wautali kwa mphindi ziwiri kapena zitatu.
- Pewani kutentha kwa sing'anga-peresenti ndi kuwonjezera sipinachi, kupumphuka tofu, msuzi wa soya, ndi madzi a mandimu. Phimbani ndi kuphika kwa mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri.
- Fukuta ndi mchere ndi tsabola musanatumikire.
Malangizo ndi Kusiyanasiyana
Chinsinsichi chimapanga mavitamini awiri, choncho ndi chakudya cham'mawa chambiri.
Mukhoza kungodula magawo awiri pa theka kuti mupange gawo limodzi, koma popeza chipwirikiti chikuwombera bwino, mungafune kupanga chophimba chonse ndikusunga gawo lotsatira.
Pofuna kupatsa chisokonezo chowonjezera, mukhoza kuwonjezera msuzi wochuluka wa soya. Kapena, chotsani msuzi wa soya kwathunthu ngati icho sichiri kukoma komwe mukupita. Mukhozanso kugwiritsa ntchito Bragg's Liquid Aminos kapena tamari soya msuzi kuti asapangidwe ndi gluten. Ndipo, ndithudi, mukhoza kusinthanitsa ndiwo zamasamba kwa omwe mumakonda-njirayi ikakhala yosangalatsa ndi blanched asparagasi, zukini, belu tsabola, kapena masamba ena monga kale kapena chard.
Zowonjezeranso Zowonjezera Tofu Scramble Recipes
Tofu ndi losavuta m'malo mwa mazira pamene mutembenuza chophimba ku zitsamba. Pali njira zambiri zowonetsera kuti muzisangalala ndi tofu chakudya cham'mawa kapena ngati chakudya chosavuta, kuphatikizapo zokometsera tofu zokometsera -kutentha kutentha pakudya kadzutsa ndi tsamba lodzaza ndi bowa, tsabola, anyezi, tomato, komanso pang'ono msuzi. Kuphwanyidwa tofu kukanthidwa ndi sipinachi kumapereka chinachake chosiyana, pogwiritsira ntchito zonunkhira za Amwenye kuti zisawonongeke pa sipinachi tofu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 527 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 13 g |
| Cholesterol | 0 mg |
| Sodium | 499 mg |
| Zakudya | 43 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 36 g |