Chophikachi chosakanizidwa ndi dzira ndi broccoli ndi chophimba chathu chotchuka kwambiri chotchedwa quiche kuno ku TheSpruce. Amagwiritsa ntchito tofu mmalo mwa mazira a mafuta abwino, otsika kwambiri, opanda mkaka, ndi zakudya zam'nyama zosakaniza za mafuta m'thupi, komanso zakudya zam'mawa kapena zam'mawa. Palibe malo ena omwe amafunikira!
Ngakhale maphikidwewa amaitana bowa ndi broccoli, mukhoza kutenga malo omwe mumawakonda m'malo mwawo. Mungasankhe kuti mumakonda zokometsera tsabola wobiriwira, broccoli, anyezi ndi bowa ndipo musaphonye zakudya zosakaniza monga tchizi.
Ngati mukupanga mapepala anu, onetsetsani kuti mukugwiritsa ntchito zitsulo zokha. Gwiritsani ntchito chisamaliro ndi kutumbukira kwa pie zomwe zimagulitsidwa malonda monga momwe zimakhalira ndi mafuta a mafuta, mafuta kapena mkaka. Kapena, fufuzani chophimbachi chophweka cha pie chokhazikika, chokongoletsera chophimba chokha, komanso!
Kwa njira iyi, mungafunikire blender kapena processor processor, tani ya pie, saucepan, stovetop yanu ndi uvuni wanu pophika kuphika kwanu.
Mukufunafuna malingaliro ambiri a kadzutsa wam'mawa? Mungayesenso kuyesa maphikidwe a kadzutsa ka tofu , maphikidwe a kadzutsa a quinoa kapena Chinsinsi cha mbatata chotchedwa frittata , chomwe chili chokhachokha. Komanso, fufuzani mavitaminiwa , kapena kuphika mavitini oyambirira !
Chimene Mufuna
- 1 yokonzedweratu
- chitumbuwa cha pie
- 1 tbsp. mafuta a azitona
- Anyezi 1, atayikidwa
- 1 tsabola wobiriwira wobiriwira, wodulidwa
- 1 chikho chodulidwa broccoli
- 1 chikho mwatsopano sliced bowa
- 1 pound firm
- tofu , patted youma
- Mchere wa nutmeg
- 1/2 tsp. turmeric
- 1 tbsp. basil wouma
- 1/2 tsp. mchere
- Pepper kulawa
- 1/2 chikho cha soy mkaka
Momwe Mungapangire Izo
- Kutentha nkhuni mpaka 425 F.
- Dulani anyezi, wobiriwira belu tsabola ndi broccoli. Kagawani bowa.
- Sungani mafuta a maolivi m'thumba lapakatikati pazomwe mumapanga phokoso, perekani anyezi, tsabola wobiriwira, broccoli ndi bowa mpaka mutachepetse ndikuphika, pafupi maminiti 8 mpaka 10.
- Mu blender kapena purosesa, yikani tofu, nutmeg, turmeric, basil, mchere ndi soy mkaka mpaka kusakaniza ndi kosalala.
- Sakanizani masamba ndi tofu osakaniza pamodzi ndikuwonjezera tsabola kuti mulawe.
- Thirani batter wosakaniza mu kutumphuka kwa chitumbuwa.
- Dyani mchere wanu wamphindi kwa mphindi makumi atatu, kapena mpaka mpeni atayikidwa pokhapokha mkati mwa quiche amachokera.
- Tumikirani kutentha kotentha ndi mbali ya saladi yatsopano kapena m'kalasi yamakono ndi saladi wobiriwira komanso zovala za saladi.
Pogwiritsa ntchito magawo amodzi, pangani timapepala tating'ono mu tini ya mufini. Lembani dzenje lililonse ndi mtanda wa pie ndikudzaza 2/3 njira ndi batter. Pezani nthawi yophika moyenera, mphindi 15 mpaka 20.
Mtengowu umakhala mufiriji kwa masiku atatu. Bweretsani magawo mu microwave kapena uvuni. Mukhoza kufalitsa magawo komanso kusangalala pambuyo pake.
Inasindikizidwa ndi chilolezo kuchokera ku The Compassionate Cook Cookbook.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 119 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 2 mg |
| Sodium | 220 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 8 g |