Cuntadaada tofu ku darso jalaato jilicsan oo saliida ah oo saliida ah oo saliida ah oo shiidan ah oo khudradda tufu ah oo khudradda dufan ah iyo jeg ah. Ku fiican miro ama khudradda vegan . Marwalba waxaa ugu wanaagsan in la yiraahdo marinade tofu ah ee isku darka shaaha oo la isku qurxiyo dhawr saacadood ka hor inta aan la dubin, sidaas darteed diyaarinta horay - xataa habeenkii ka hor bariiskaaga!
Eeg sidoo kale: Liiska buuxa ee fikradaha qashinka khudradda
Weligaa horay looma kaydin tofu ? Fiiri talooyinkan tofu ah .
Waxa aad u Baahantahay
- 1 xannibo shirkad dheeraad ah tofu, si fiican loo cadaadiyo
- 1/2 koob
- Suugo hoostin
- 1 qaado oo ah suugo soy ah
- 3 qaado oo ah khudrad khamri ah oo khal
- 1 qaado oo casiir liin ah
- 1/2 qaado shukumaan
Sida loo sameeyo
- Marka hore, diyaariso tofu. Sida cuntooyinka ugu badan ee tufu, tani waxa ay dhadhamin doontaa marka ugu horeysa haddii aad riixdo tofu marka hore. Ma hubo sida loo sameeyo? Fiiri hannaankan fudud ee tallaabo tallaabo ah: Sida loo riixo tofu.
- Marka xigta, si taxadar leh u jeex jeexjeexaada tofuqyada ku dheji 1-dhumuc qaro weyn ama shub. Haddii aad isticmaashid daroogo , kiilasyadu waa kuwa ugu fiican, laakiin haddii aad si toos ah ugu dhejinayso tofu, mashiinka weyn waa ka wanaagsan yahay.
- Isku duwo dhamaan walxaha, marka laga reebo tofu, oo ku rid saxan yar.
- Ku rid tofu saxanka iyo qaadada qaar ka mid ah marinade sare ee tofu. U ogolow in tofu marinade ugu yaraan hal saac, mar soo noqo ama qaaddo marinade dheeraad ah oo sareysa. Waxa kale oo aad isticmaali kartaa bacda galka ah ee loo yaqaan "zip-lock" halkii aad saxan lahayd.
- Si tartiib ah u dufaac si aad u kariso oo aad u kariso tofu dabka dhexdhexaad ah 6-7 daqiiqo dhinac kasta, ku dhufasho leh marinade dheeraad ah.
Sida iskadiidka?
Dhiirrigelinta buuggan tofuuga ah iyo dhirta miraha ah? Waa kuwan waxyaabo aan caadi aheyn oo aad sameyn kartid tofu:
- Cunto-kariyaal ah oo la kariyey
- Cunnooyinka isticmaalka qafiska
- Liiska buuxa ee cuntooyinka tofu
- Waa maxay qiimaha nafaqada ee tofu?
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 189 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 1 mg |
| Sodium | 756 mg |
| Carbohydrateska | 19 g |
| Fiber diirran | 2 g |
| Protein | 13 g |