Mbewu ya Tofu ya Thai Kulimbikitsa-Kuphweka kumapanga komanso kumakhala kosavuta! Msuzi wa msuzi wofiira ndi umene umapangitsa mbale iyi kuyimba - kuphatikiza mkaka wa kokonati, soya msuzi, mandimu, ndi chili. Chophimbacho chimakhalanso chosasinthasintha, kukulolani inu kuti muwonjezere nokha masamba omwe mumasankha malinga ndi zomwe muli nazo, kapena zomwe mumapezeka mosavuta. Onjezerani nsomba yomaliza ya basil ndi chilombo, ndipo muli ndi zakudya zowonongeka za Thai zomwe ziri zabwino kwambiri! (Dziwani: mbale iyi ikhoza kukhala yopanda gluteni - khalani otsimikiza kuti mugwiritse ntchito msuzi wa soya osati tirigu.
Chimene Mufuna
- 1 1/2 mpaka 2 makapu tofu (olimba, cubed)
- Marinade:
- 1/2 supuni ya supuni ya tirigu wowonjezera
- Supuni 3 soya msuzi *
- Zamasamba:
- 1/4 chikho shallots (finely akanadulidwa, kapena wofiirira anyezi)
- 5 mpaka 6 cloves adyo (minced kapena finely akanadulidwa)
- Masapuni 6 mpaka 12 galangal (OR ginger, wodulidwa mu zidutswa zochepa zofanana)
- 1/2 mpaka 1 katsabola kakang'ono katsabola (katsopano kofiira, sliced, OR 1/4 kuti 1/2 supuni ya tiyi ya chilipike)
- 1 sing'anga karoti (kagawo)
- Bowa 5 mpaka 6 (shiitake, sliced kapena lamanzere mu halves kapena nyumba)
- 1 mutu broccoli (kudula mu florets)
- 1 tsabola wabelera (wofiira, sliced into strips)
- Basil 1 ochepa (wowonjezera, wopatsa wowonjezera)
- Supuni 2
- mafuta a kokonati (kapena mafuta ena a masamba)
- Msuzi Wosakaniza:
- 2/3 chikho cha kokonati mkaka
- Supuni 3 masamba (masamba, chokoma chabwino cholimba, kapena faux nkhuku msuzi)
- Supuni 2 soya msuzi *
- Supuni 3 1/2 madzi a mandimu (atsopano)
- 1/3 mpaka 1/2 supuni ya supuni yajambulidwa ndi mchere wouma (zouma)
- 2 1/2 supuni ya tiyi ya bulauni shuga
Momwe Mungapangire Izo
- Ikani malo okwera tofu mu mbale ndikutsanulira marinade. Lembani bwino kuti muvale ndi kuika pambali kuti muzisamba pamene mukukonzekera zina.
- Gwiritsani ntchito zothandizira zonse za 'Stir-Fry Fry', zomwe zimapangitsa bwino kusungunuka shuga. Tayesani-yesani msuzi, mukumbukira kuti kukoma koyamba kuyenera kukhala zonunkhira-mchere, kumatsatidwa ndi zokoma ndipo potsiriza kumakhala kukoma kwa mkaka wa kokonati. Sinthani zosangalatsazi kuti zikhale zofanana ndi zokoma zanu, kuonjezeranso madzi a mandimu ngati ali okoma kapena amchere (chodziwika: chidzakhala chochepa mchere pokhapokha ngati chilipo).
- Kutentha kwa wokiti kapena lalikulu frying poto pa sing'anga-kutentha kwambiri. Onjezerani ma supuni 2 ndi kuzungulira, kenaka yikani marinated tofu. Muziganiza mofulumizitsa mpaka mwapang'ono kwambiri (2 mpaka 3 minutes). Ngati poto imakhala youma, yikani msuzi wansangala, 1 supuni 1 mpaka 2 panthawi imodzi. Chotsani yokazinga tofu kuchokera pa poto ndikuika pambali.
- Onjezerani mafuta ena a supuni 1 kenaka yonjezerani shallot / anyezi, adyo, ginger, ndi chili. Gwiritsani-mwachangu 2 Mphindi, onjezerani karoti ndi bowa kuphatikizapo supuni 3 mpaka 4 za chipwirikiti-mwachangu msuzi. Yesetsani mwatsatanetsatane 2 mphindi zitatu.
- Onjezerani broccoli ndi tsabola wofiira kuphatikizapo 1/2 ya otsalira-fry msuzi, mokwanira kuti muzitsuka mchere mu msuzi. (Zindikirani: izi ndi 'saucy' yofulumira-mwachangu yomwe sumauma - msuzi amatanthawuza kukoma mpunga kapena Zakudyazi zomwe zimatumikiridwa ndi). Sakanizani mpaka ndiwo zamasamba zonse zophikidwa koma zobiriwira zobiriwira (2 mpaka 3 mphindi).
- Onjezerani tofu kumbuyo. Onjezerani zambiri zowonjezera msuzi ngati mutafuna.
- Chotsani kutentha ndikuyesa-kuyesa kotsiriza. Ngati si mchere wokwanira, onjezerani nsomba pang'ono kapena msuzi wa soya. Ngati ndi mchere kapena wokoma, onjezerani wina kufinya kwa madzi a mandimu. Onjezani shuga kapena chilipo ngati mukufuna. Pamwamba ndi zitsulo zatsopano ndipo mutumikire pa mpunga wokhala ndi zonunkhira wa Thai (komanso wabwino ndi Zakudyazi!). Komanso zokoma ndi Mpunga Wanga Wochuluka wa Ku Thai kapena Mpunga Wowonjezera wa Thai . Kondwerani!
* Onetsetsani kuti muzigwiritsa ntchito msuzi wa soya wopanda tirigu chifukwa cha zakudya zopanda thanzi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 469 |
| Mafuta Onse | 25 g |
| Mafuta okhuta | 15 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 1,752 mg |
| Zakudya | 47 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 26 g |