Maraq kulul iyo dhoobo ayaa lagu qaddariyaa inay u fiicnaadaan hargabka. Si loo kordhiyo faa'iidooyinka caafimaadka, waxaad xor u noqotaa inaad ku darto 2 ama 3 qaado oo shinaal ah oo la jarjaray.
Wixii naabe ah oo khudradda ah oo ah midho kulul iyo dhoobo ah, ka tag goosadka doofaarka.
Waxa aad u Baahantahay
- 1 tofu laba jibbaaran (cusub, haddii ay macquul tahay)
- 2 wiqiyadood oo digaag ah
- 1/2 koob oo caleemaha bamboo ah
- 2 tbsp. fangaska madow (dhagaxa Wood, ama
- Fanguska maqaarka , ama 3 - 4 Shiineedka boqoshaada madow ama boqoshaada cusub)
- 1 burooyinkeeda yar ee caanaha leh (qalajiyey)
- 6 koob oo biyo ah (ama 6 koob oo biyo ah iyo 1 koob oo maraq digaag ah Campbell)
- 1 tsp. milix (ama dhadhamin)
- 1 tsp. sonkorta (granulated)
- 2 tbsp. maraqa soy
- 2 tbsp. bariis bari (cas,
- khudradda bariiska cad , ama khaladka casaanka cas)
- 1 tsp. saliida sisinta
- 1 tbsp. galley (googooyo 1/4 koob oo biyo ah)
- 1 ukun (garaacay)
- 1 basal cagaaran (jar jartey)
- Baasaboor cad oo dhadhanka (aan ka badnayn 1 qaado oo ah)
- Ikhtiyaari:
- saliida biyaha (kulul, dhadhan)
- Wixii Marinade:
- 1 tsp.
- maraqa soy
- 1/2 tsp. saliida sisinta
- 1 tsp.
- boodhka tufaaxa (ama galleyda)
Sida loo sameeyo
- Doofaarka shred. Isku qas miro cuntada khudradda iyo marinate doofaarka ilaa 20 daqiiqo.
- Iska yaree tofu gawaarida yar yar. Iska yaree caleemaha bamboo ee dhuuban dhuuban ka dibna ku dar jilicsan. Si aad u dhisto fungus, biyo diirran biyo diiran 20 daqiiqo. Biyo raaci, oo jarjar dhuuban. (Haddii aad bedesho boqoshaada qoyan ee Shiinaha, qoyan si aad u jilciso, ka dibna gooyo afkoda oo jarjar dhuuban, haddii aad isticmaasho likaha cusub, nadiifi maro qoyan iyo cad.
- Si loo soo celiyo burooyinka la gashado ee lalaaba, ku qoy biyo kulul ilaa 20 daqiiqo ama ilaa inta la jilcinayo. Iska yaree dhinacyada adag.
- Keen biyaha ku kari. Marka uu karkarayo, ku dar caleemaha bamboo, fungus ama boqoshaada, iyo ubbooyinka ubaxa. Walaaq. Ku dar tofu. Dib ugu soo celi karkari iyo ku dar hilibka doofaarka ee la kariyey.
- Walaaq cusbo, sonkorta, Suugo soya ah iyo khal iyo saliidda sisinta.
- Tijaabi maraqana hagaajinta dhadhanka haddii loo baahdo. (Haddii aad isticmaasho maraq digaag ah, waxaa laga yaabaa inaad rabto in aad ku darto qeeyb geedka bariiska ah).
- Isku qas qasriga iyo biyaha. Si tartiib ah ugu shub walxo isku dar ah oo ku dar maraqa, walaaqaya inta lagu darayo. Kaadi maraq dib ugu soo noqo karkar. Sida ugu dhakhsaha badan ee karkaraya, ka saar maraq ka karinta kariyaha.
- Si tartiib ah u dhicin ukunta garaacday, isku walaaq hal dhinac oo isku mid ah. Ku dar basasha cagaaran iyo basbaaska cad si ay u dhadhamaan. Daalis saliida leh haddii la doonayo. U adeegso kulul.
Talooyin iyo Isbadelo
Boorashka kulul iyo dhoobada waxaa la diyaarin karaa kahor inta aan la qaboojin. Markaad maraqa ka sameysid, ka tag tofu. Marka diyaar u ahaato inay u adeegto, kareemka, ku dar tofu iyo u karkaraya. Marka maraqu karkariyo, ku dar ukunnada.) Isku hagaajin saamiga biyaha si digaagdeed loo helo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 222 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 64 mg |
| Sodium | 1,188 mg |
| Carbohydrateska | 15 g |
| Fiber diirran | 2 g |
| Protein | 19 g |