Cuntadani waa mid aad u fudud oo degdeg ah; marinade waxay qaadataa daqiiqado keliya oo loo diyaariyo oo la samayn karo ilaa hal maalin kahor. Inta aad marineyso tofu, si ka wanaagsan, sidaas darteed waxaan jeclahay inaan diyaariyo marinadeeyda, ha u diyaarso, ka dibna ku dhaji tofu marinade una sii qoyso dhadhanka dhowr saacadood ka hor inta aan la karinin.
Haddii aanad waligaa la soo gashan tofu oo aad rabto in aad akhrisato dhowr talooyin, ka hubi Tusaha Cunnada Khudda Jolinda Hackett ee ku saabsan sida loo kobcinayo Tofu .
Fiiro gaar ah: Cuntadani waxay ku habboon tahay caanaha, bilaa xabbad la'aanta, iyo cuntooyinka vegan, laakin sida roodhida loogu talagalay dadka xasaasiyadda leh ama xaddidaadda cuntada, hubi inaad akhrido dhammaan cuntooyinka nafaqada si taxadar leh si aad u hubiso in aanay jirin qarsoodi maadooyinka caanaha laga soocay (ama gluten, ukun, ama qamadi, haddii ay kuwaan adiga kugu khuseeyaan).
Waxa aad u Baahantahay
- 1 Cunto
- Lemon Noodle Tofu Marinade
- 1 16-wiqiyadood oo shirkad shiine ah oo tufu ah (drained)
- Saliid qoyan
Sida loo sameeyo
- Diyaarso Lemon Sulfam Tofu Marinade . Isku qabso si aad u qaboojiso.
- Diyaarso tofu. Ku rid dharka tufu dusheeda sare ee dhowr lakab oo shukumaano ah. Ku rid waxyaabo dhexdhexaad ah oo culus, sida suufka karbuunada ama xaashida roodhida culus, sare ee tofu 20 daqiiqo, u beddel xaashiyaha xaashiyaha xaashiyaha xaashiyaha cusub ee nuska ah. ku dhaji tofu oo ku jira leydi ama saddex xagalo ku saabsan 1/4 "-1/2" qaro weyn. Geli tofu marinada qaboojiyaha oo loo rogo jaakad. Dabool oo qaboojiyaha ugu yaraan 30 daqiiqo ka hor inta aan la dubin. (Tani waxaa la samayn karaa dhowr saacadood kahor.)
- Saliideed saliid iyo horey u sii dubaali. Geli tofuka dabka iyo cusbada cusbada ah iyo basbaaska haddii loo baahdo. Isku dar ilaa inta madow ama si khafiif ah u madoobaado (waxaan jeclaan lahaa tofu madow!), Mar soo noqo si labada dhinac u labajibaaro labadaba. Ku dar milix iyo basbaas dheeraad ah si aad u dhadhamiso. Kudar kulul ama bariis caano ah oo aan caano lahayn.
Isticmaalka Isticmaalka iyo Iskuduwidda:
- Badbaadi waxyaabaha kaa hartay ee maalinta xigta adigoo isticmaalaya tofuadaada la dubay sanduuq ama sanduuq. Xulo rooti tayo wanaagsan leh ama xirmo cadaan (hubi in aan caano lahayn), ka dibna ku faafi qaar ka mid ah Soy Mayonnaise, Homemade Spicy Hummus ama bacda kale ee aad dooranaysid. Layla leh khudradda cusub - salaar, yaanyo, basal casaan, sprouts - iyo laga yaabee qaar ka mid ah avocado oo kaliya 'cuz.
- Sidoo kale, waxaad u adeegi kartaa tofu saliid leh saladh cusub oo leh khudradda cusub, cagaarka cagaaran, avocados, iyo qaar lowska ah (wax kasta oo aad rabto saladh aad, dhab ahaantii!), Leh Lemon Sulfam Tofu Marinade ee kor ku xusan.
- Ku dar tofu oo la dubay si aad u ah pizza Asia. Isticmaal qashinka pizza (sida Buugaan Khudradda Cagaaran ee Caanaha ah ama Caano-bilaash la'aan ah ), ka dibna ku darso maraqa kareemka ah, oo ay ku xigaan qaar ka mid ah ubaxyada casaaniga ah, karootada la kariyay, xayawaanka ubaxa, shimbiraha madow, caanaha aan caanaha lahayn sida Daiya ama dollops oo ah jiis aan saliid aan caano lahayn sida Tofutti, iyo ugu dambeyntii tofu la dubay. Dubo sida ay tilmaamo cajiinka iyo raaxaysan!
- Ama, samee waxa dadka intooda badani sameeyaan. Wanaagsan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 214 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 401 mg |
| Carbohydrateska | 19 g |
| Fiber diirran | 3 g |
| Protein | 14 g |