Zokongola za tizilombo ta tofu zimakumbukira nkhuku za nkhuku ndipo zimatha kuikidwa mu ketchup, barbecue msuzi, zovala zamtchire kapena zovala zina zomwe mumazikonda. M'njira iyi, tofu amavuta mu mchere wosakaniza, monga nkhuku, ndiye wophika kapena wokazinga, wodetsedwa. Yum. Mukhoza kuphika kapena kuphika kapena kupaka mafutawa mosavuta, malinga ndi ngati mukufuna kuti akhale otsika kapena ayi. Zakudya zopatsa thanzi kapena chakudya cha ana komanso zakudya zamasamba ndi zamasamba !
Ngati mwatsopano mukuphika ndi tofu, tizilombo tating'onoting'ono timeneti ndi imodzi mwa maphikidwe abwino kwambiri omwe ndikuyesa, chifukwa ndikuwoneka bwino, ndipo simukumva ngati mukudya tofu nkomwe . Njira ina yabwino yokhala ndi ma tofu? Yesani chophika chosavuta chophika ku tofu monga chogwiritsira ntchito ziwirizi zophika tofu .
Mukufuna maphikidwe apamtima ovuta a pabanja tofu? Nazi mndandanda wathunthu wa maphikidwe a tofu .
Zakudya zophikidwa ndi zofufumitsazi ndi zobiriwira komanso zamasamba.
Onaninso:
Chimene Mufuna
- 1 block firm kapena owonjezera-olimba tofu,
- okakamizika kwambiri
- 1/3 kapu mkaka wa soy kapena wina
- osakhala mkaka m'malo mwa mkaka
- Supuni 2 ya mpiru
- Supuni 1 supuni ya anyezi
- Supuni 1 supuni ya ufa
- Supuni ya 1 yowonjezera parsley kapena mgwirizano wa ku Italy (zosankha)
- 1/2 supuni ya supuni mchere kapena mchere wokonzekera
- 1/4 supuni ya supuni tsabola wakuda
- Supuni 1
- yisiti (choyenera)
Momwe Mungapangire Izo
- Choyamba, konzani tofu yanu. Mofanana ndi maphikidwe ambiri a vegan tofu, ichi chidzalawa bwino ngati mukukakamiza tofu choyamba. Izi zimapangitsa kuti tofu adziwe zambiri za zokoma ndi zokometsera zomwe mumaphatikizapo. Ngati ndinu watsopano kuphika masamba ndipo simukudziwa momwe mungakakamizire kutifu, onani ndondomekoyi yosavuta: Pomwe mungasindikize tofu.
- Pamene tofu yanu ikanikizidwa, kanizani tofu anu m'maonekedwe omwe mukufuna. Pachifukwa ichi, makapu a masentimita awiri, "mawonekedwe" kapena "zala" (za kukula kwa nkhuku zowirira nkhuku) zonse zabwino.
- Kenaka, sungani pamodzi msuzi, mpiru, yisiti , ndi zonunkhira mpaka mutayala bwino m'mbale yayikulu ndi yopanda kanthu ndipo muike mbale ya mkate kapena panko mu mbale yotsalira.
- Tengani mbali iliyonse ya tofu ndikuiviika mu soymilk ndi sinard osakaniza, kenaka muikeni mosamalitsa muzakudya zapamwamba mpaka zitakhala bwino.
- Sakanizani tofu iliyonse mu mafuta ofunda mpaka bulauni agolide kumbali zonse.
- Gwiritsani ntchito zakudya zamasamba, ketchup, msuzi wa msuzi kapena msuzi wina (ndimakonda Sriracha msuzi) ndikusangalala!
- Mafuta ena apansi, mukhoza kuphika tofu. Ikani chidutswa chilichonse cha tofu pa pepala lophimba limodzi ndi kuphika pa madigiri 350 kwa mphindi 25, kutembenukira kamodzi, kufikira golide wofiira.
Amapanga 2-3 mavitamini a vegetarian tofu.
Kudziwa zakudya zamtunduwu, pogwiritsa ntchito ophika (osati okazinga) tofu nuggets:
Malori: 294, Malori Ochokera ku Mafuta: 75
% Phindu la tsiku ndi tsiku
Mafuta Onse: 8.3g, 13%
Mafuta okhuta: 1.2g, 6%
Cholesterol: 0mg 0%
Sodium: 909mg, 38%
Zakudya Zonse: 40.9g, 14%
Fiber Fiber: 5.7g, 23%
Shuga: 5.9g
Mapuloteni: 16.0g
Vitamini A 1%, Vitamini C 3%, Calcium 25%, Iron 29%
Zowonjezera Zamasamba ndi Toganji Tofu Maphikidwe:
- Tofu ndi Sipinachi Lasagna
- Zamasamba Tofu Chili
- Tofu Manicotti Recipe
- Chokoma ndi Chofufumitsa Tofu ndi masamba
- Broccoli ndi Tofu mu Sauce ya Garlic
- Tofu Veggie Burgers
- Mafilimu a ku Thailand Muzikakamiza Anthu Kuti Akhale Osangalala ndi Tofu ndi Hoisin Sauce
- Chinsinsi Chosavuta Chakumwera Tofu
- Mayi wa Tofu Saladi Chinsinsi
- Tofu ndi Veggie Enchiladas
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 175 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 529 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 17 g |