Nkhumba yamatumbayi ndiyambira zokoma kumapeto kwa sabata lakumapeto kwa sabata komanso njira yabwino yogwiritsira ntchito nyengo ya dzungu! Zimapanganso chakudya chosavuta madzulo madzulo pamene amapita ndi saladi yaikulu kapena chakudya chophika cha supu. Kwa zitsamba, izi zimapangitsa maphunziro abwino kwambiri pa nthawi ya maholide kapena nthawi iliyonse maungu a shuga ali mu nyengo. Mavitambo odulidwa amawonjezera mtundu wa mtundu (ndi ubwino!
Khalani omasuka kuti mulowe m'malo mwa sikwashi yomwe mumaikonda kwambiri chifukwa cha dzungu lomwe limagwiritsidwa ntchito pano. Butternut, acorn, ndipo ngakhale kabocha amagwira ntchito bwino mu Chinsinsi. Mukhoza kupanga njirayi kwa masiku atatu patsogolo pa nthawi yotumikira; konzekerani, ndikusungira mu chidebe chotsitsimutsa mpakana mutakonzeka kutumikira. Bweretsani kapena musamatumikire chilled kuti musadye chakudya.
Chimene Mufuna
- 1 shuga kakang'ono kakang'ono (masentimita 5 mpaka 6 m'mimba mwake), de-seeded ndi quartered + yogwira madzi amchere
- 1 3/4 makapu (ufa wa chickpea)
- 1 chikho madzi
- 2 supuni ya tiyi mchere
- 1 1/2 supuni ya tiyi yophika ufa
- 1 block (15 ounces) yowonjezera yowonjezera, yosungunuka bwino ndi kukanikizidwa tofu *
- 1 chikho finely akanadulidwa collard amadyera
- Supuni ya 1 supangani masamba a thyme
- Mbalame zokwana 2, zimapangidwira mu mphete
- 3 cloves adyo, minced
- 1/2 supuni 1 supuni yakuda, kapena kulawa
Momwe Mungapangire Izo
* Kuti mugwiritse ntchito tofu yanu, sungani madzi kuchokera phukusilo ndikulumikiza tofu m'mapiringu a pepala kapena matabwa oyera a khitchini. Lembani pakati pa ziwiri zazikulu zazitali mbale ndikuika cholemera kapena mtsuko pamwamba pa mbale yopambana kuti muyeze. Lolani kuti mupumule kwa mphindi makumi atatu, kenako m'malo mwa pepala kapena tchitsulo choyera. Bwerezani mpaka pafupifupi madzi onse atengedwa kuchokera ku tofu. Mukhozanso kugwiritsa ntchito zipangizo zanga zomwe ndimakonda kwambiri, tofuxpress, chifukwa chokakamizika komanso kofulumira.
Yambani uvuni wanu ku 375 ° F ndikuyika dzungu kuphika lophika poto. Pukuta pang'ono ndi mchere wa mchere ndikuwombera kuti thupi likhale pansi. Onjezerani 1/4 chikho madzi ku poto yophika ndikuphika kwa mphindi 45 mpaka maminiti 55, kapena mpaka mnofu wa dzungu uli wachifundo. Lolani ozizira kwathunthu, chotsani khungu, ndi kabichi mu zidutswa zing'onozing'ono.
Lonjezerani kutentha kwa uvuni ku 350 ° ndipo pang'onopang'ono perekani poto wofiira.
Pakani lalikulu kusakaniza, whisk pamodzi besan, 1 chikho madzi, 2 teaspoons mchere ndi kuphika ufa mpaka yosalala. Gwedezani mu tofu ndipo, pogwiritsa ntchito supuni, yesetsani bwino kuphatikiza kuphwanya zikuluzikulu zazikulu za tofu. Pindani muzitsulo zonse ndikuphika mu uvuni kwa mphindi 70 mpaka 75, kapena mpaka pamwamba ndi golide wagolide. Ikani ozizira osachepera mphindi 30 musanayambe kupaka.
Kutumikira ofunda kapena ozizira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 287 |
| Mafuta Onse | 22 g |
| Mafuta okhuta | 11 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 52 mg |
| Sodium | 848 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 10 g |