Tempeh imakhala yabwino kwambiri pafupi ndi masamba onse odyetsera masamba, ndipo tempeh teriyaki zamasamba ndi zokometsera zofiira ndi anyezi ndi zofiira ndi zobiriwira belu tsabola ndizosiyana. M'njira yophwekayi, tempeh imaphika msuzi wa teriyaki wokoma kwambiri pamodzi ndi uchi, adyo, ndi ginger, ndi masamba ambirimbiri omwe amasungunuka, kuphatikizapo anyezi, tsabola wofiira ndi tsabola wobiriwira. Mukhozanso kuponyera mu chinanazi, ngati mukufuna.
Katemera wa tempeh teriyaki-fry Chinsinsi ndi tsabola tsabola ndi mananamira ndizo zamasamba komanso zamasamba . Mitundu yambiri ya teriyaki msuzi si gluteni, ndipo tempeh ina muli gluten. Ngati mukufuna kupanga chipatso cha gluten, muyenera kuonetsetsa kuti muli ndi msuzi wa teriyaki wosakanizidwa ndi gluten (mtundu wa Kikkoman umapanga chitsanzo chodziwika kwambiri), komanso onani kuti muli ndi 100% tempeh yaumtundu wa gluten (yang'anani chizindikiro kuti zitsimikizireni kuti sizinawonjezerepo mbewu, monga ena amachitira, ngakhale kuti mbewu zina sizowonjezera ). Muyeneranso kusinthanitsa msuzi wa soy wokhazikika m'malo mwa m'malo osungira, monga Nama Shoyu kapena tamari .
Onaninso: Zowonjezera zowonjezera zamasamba
Chimene Mufuna
- 2 tbsp. mpunga wa vinyo
- 3 tbsp. msuzi wa soya
- 2 tbsp. msuzi wa teriyaki (kapena hoisin msuzi)
- 1 tsp. mazira a mapulo kapena uchi
- 1/2 tsp. adyo ufa
- 1/2 Tsp ufa wa ginger (mwina)
- 1 tbsp. mafuta a masamba kapena maolivi
- 1 8-oz. phukusi tempeh, lodulidwa mu cubes
- 1 sing'anga anyezi, odulidwa
- 1 tsabola wofiira, wodulidwa
- 1 tsabola wobiriwira wonyezimira, wopangidwa
- 2/3 chikho chodula chinanazi (zosankha)
- 1 tbsp. nyemba zamasamba, zokongoletsera (zosankha)
Momwe Mungapangire Izo
- Whisk pamodzi ndi vinyo wosasa, soy msuzi, teriyaki kapena hoisin msuzi, mazira a mapulo kapena uchi, adyo komanso ginger wodula mu mbale yaing'ono. Khalani pambali.
- Thirani supuni imodzi ya mafuta mu skillet yaikulu ndikuwonjezera tempeh. Kutentha kwa mphindi zochepa kumbali iliyonse mpaka mophweka. Ngati muli ndi skillet, simungathe kuchotsa mafuta ndi kutuluka pang'onopang'ono kuti tempeh ipangidwe mutu.
- Onjezerani anyezi ndi wobiriwira ndi wofiira belu tsabola ndi kutentha kwa mphindi imodzi kapena ziwiri, kenaka yikani vinyo wosakaniza wosakaniza, oyambitsa kuvala tempeh ndi masamba. Kutentha mpaka masamba ali ofewa, pafupi maminiti ena atatu, kenaka yonjezerani chinanazi ndi kutentha kwa mphindi imodzi kapena ziwiri, kuyambitsa nthawi zambiri.
- Gwiritsani ntchito teriyaki tempeh ndi veggies pa mpunga, Zakudyazi, quinoa, kapena mbewu ina yonse ndi zokongoletsa ndi mbewu za sesame kuti mukhale ndi zochepa zoonjezera ndikuwonetsera.
Ngati mwathamangira kukadya, perekani tempeh teriyaki pamodzi ndi mpunga kapena pamwamba pa mpunga wa mpunga m'malo mwa mpunga kapena quinoa. Couscous ndi njira ina yomwe imakhala yofulumira kuphika.
Onaninso:
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 317 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,133 mg |
| Zakudya | 30 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 19 g |