Chophikira cha frittata chodyera zamasamba ndi zitsamba m'malo mwa mazira. Chakudya chopatsa thanzi chimapatsa chisangalalo cha frita iyi ya tofu. Mofanana ndi quiche, mbale iyi ndi yabwino kwa kadzutsa kapena brunch. Yesani kusakaniza tchizi zina (mkaka kapena soya) pamwamba pa zokoma zambiri.
Kodi simunapange frittata ndipo simukudziwa chomwe mungayembekezere? Frittata ya vegan yomwe imapangidwa ndi tofu idzakhala ndi zofanana zofanana ndi mbale ya frittata ya dzira, koma mawonekedwe ake adzakhala osiyana kwambiri. Mazira amapatsa frittata kuunika ndi "spongy", pamene tofu amapanga zovuta zazing'ono pakamwa ndi "pakamwa" pakamwa mukamaluma. Komabe, zokopazo zimakhala zofanana, ndipo zimakhala bwino, komanso ndi mbatata zonse, anyezi wobiriwira, ndi "umami" wamchere wa msuzi wa soya, simudzazindikira kusiyana kwake kulikonse. Makamaka ngati mutumikila mapulogalamu angapo kumbali!
Fritatta amapanga chakudya chambiri cha Pasaka cham'mawa, brunch, kapena chakudya chamasana.
Chimene Mufuna
- 1/4 chikho cha mafuta (kapena mafuta ena ophika)
- Anyezi 1 (odulidwa ang'ono)
- 4 anyezi wobiriwira (odulidwa, patukani masamba kuchokera pansi)
- 4 cloves adyo (minced)
- 2 mbatata yosakaniza (nyepeta)
- 1 tsp. mchere
- 1/2 tsp. tsabola wakuda (ogawanika)
- 1 oz 12 oz. phukusi tofu (olimbitsa, lakutsitsidwa ndi kupanikizidwa)
- 1/4 chikho cha soya msuzi
- 4 tbsp. yisiti
- Zosankha: tchizi
Momwe Mungapangire Izo
Choyamba, tanizani ndikusindikiza tofu yanu. Ambiri a tofu adzalandira bwino ngati mutakakamizidwa poyamba chifukwa tofu ali ngati siponji - madzi ambiri mumatulutsa mwachangu, zokometsera zokoma kwambiri zimatha kutuluka! Osatsimikiza kuti mungatani kuti mupange tofu bwino? Onani ndondomekoyi yosavuta-yong'onong'ono: Momwe mungapititsire tofu.
Pamene tofu yanu yayimbikizidwa, musanayambe kuyatsa moto mpaka madigiri 325.
Mu poto yaikulu yowuma, sungani anyezi, adyo, ndi zitsamba za anyezi wobiriwira mu maolivi kwa mphindi 2-3.
Onjezerani mbatata, mchere ndi tsabola, ndi sautee kwa 10-15 mphindi, oyambitsa nthawi mpaka mbatata ndi golide bulauni.
Sakanizani msuzi, msuzi wa soya, ndi yisiti ya zakudya m'kati mwa chakudya kapena blender mpaka mutasakaniza bwino. Zosakaniza zidzakhala zochepa. Onjezerani anyezi wobiriwira ndi mbatata ndikutsanulira mu poto ya mafuta onunkhira.
Pangani mphindi 45-50, mpaka pamwamba muthazikika ndi kuphika njira yonse.
Pamene frittata yanu ikadali yotentha, perekani pamwamba ndi tchizi ngati mukufuna. Lolani frittata kuti azizizira pang'ono musanayambe kusamba ndi kutumikira, chifukwa izi zidzakuthandizani kukhazikitsa ndi kutsimikizira pang'ono. Sangalalani!
Zowonjezera Zamasamba ndi Zakudya Zam'madzi Zophika Zakudya Zakudya Zam'mawa
- Kunyamula ndi Kupita: Malingaliro abwino a kadzutsa omwe mungadye
- Pamwamba pa Zomwe Zimayambira: Kodi mungatani kuti mukhale tofu kwa kadzutsa
- Mapuloteni apamwamba omwe alibe chakudya cham'mawa
- 7 Zamasamba ndi zamasamba zowonjezera malingaliro a kadzutsa
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 239 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,028 mg |
| Zakudya | 24 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 10 g |