Nkhumba Tofu ndi Cashew Chow Mein

Mankhusu ndi ndiwo zamasamba zimaphatikizapo maonekedwe ofewa a Zakudyazi ndi tofu mu chowongolera cha chow mein.

Chimene Mufuna

• 10 ounces adayamwa kale tirigu wakuda
• Supuni 3
• msuzi wa soya
• Supuni 2 ya oyster msuzi
• Supuni 2 tiyi ya sesame
• Supuni 2 madzi
• Supuni 2 canola kapena mafuta a mandimu
• 6 ounces
• tofu tolimba - kudula mu cubes
• 1 karoti, julienned
• 2 makapu pang'ono broccoli florets
• 2 cloves adyo, minced (wosweka)
• Supuni 2 supuni ya ginger finely grated
• 1/2 chikho chokazinga mtedza wa makashew

Momwe Mungapangire Izo

1. Tulutsani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
2. Sakanizani msuzi wa soya, msuzi wa oyster, mafuta a sesame, ndi madzi mu mbale.
3. Kutenthetsa wokiti kapena lalikulu lalikulu poto pamtentha wotentha, onjezerani mafutawa ndi kusakaniza karoti ndi broccoli kwa mphindi ziwiri.
4. Wonjezerani tofu ndi kusonkhezera mwachangu kwa mphindi 4.
5. Onjezerani adyo ndi ginger ndikugwedezani mwachangu kwa mphindi.
6. Onetsetsani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	920
Mafuta Onse	56 g
Mafuta okhuta	14 g
Mafuta Osatchulidwa	25 g
Cholesterol	134 mg
Sodium	2,265 mg
Zakudya	51 g
Matenda a Zakudya	9 g
Mapuloteni	61 g

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