Tofuka la jarjaray waxaa lagu duubaa isbinaajka walxaha fudud ee la kariyo oo lagu dhejiyo nafaqooyinka. Waqtiga diyaarinta waxaa ku jira wakhti loogu talagalay guurka.
Marka ay tahay waqtigii la bilaabi lahaa isku-buufinta, xusuusnow in isbinaajka si aad u dhaqsaha badan leh sidaa daraadeed waxa ugu wanaagsan in la helo dhammaan cuntooyinka lagu cabiray oo gacanta ku dhow dabka ka hor inta aadan bilaabin cunto karinta.
Sida had iyo jeer, inta goosashadu ku kordhiso waxay ku dhacdaa doorasho shakhsi ahaaneed. Isku day in aad isbedbedesho sida loo doonayo.
Waxa aad u Baahantahay
- 6 wiqiyadood oo tofu ah, googo jarjar 1/2
- 6 qaado mugdi ah
- maraqa soy
- 3 qaado oo khamri shiilan oo shiine ah ama shariis qallalan
- 3/4 qaado shaah oo lagu daray 1/4 qaado sonkor ah
- 1 qaado oo lagu daray 1 qaado oo toon ah, qasacadeysan (ama sida ay u dhadhan tahay)
- 1/4 qaado shaah oo lagu daray 1/4 qaado shinbir ah (ama sida dhadhanka)
- 10 wiqiyadood oo isbinaajka cusub, maydheen oo la miiray
- 1/2 qaado oo cusbo ah) ama sida ay u dhadhan tahay)
- 1/4 qaado shiidan saliideed saliideed ah
Sida loo sameeyo
- Isku dar maaddooyinka marinade ee tofu (6 qaado oo ah suugo subag madow , 3 qaado oo khamri ama shariib, 3/4 qaado sonkor ah, 1 qaado oo la kariyey toon iyo 1/4 qaado shiidan yar oo bakeer ah.
- Ku rid kareemaha tofu ee bacda dib loo riixo. Ku shub walxaha marinada. Ku dabool tofu qaboojiyaha ilaa ugu yaraan 2 saacadood, marmarka qaarkood u jeesto. Ka saar tofu oo iska tuur marinnada xad-dhaafka ah.
- Iska ilaali wok iyo ku dar 1 qaado oo saliid ah, iskudubo wok si aad saliidda uga soo baxdo dhinacyada woqooyiga.
- Marka saliiddu kulushahay, ku dar kareemka tofu. Walaaq-shiil ilaa 3 ilaa 4 daqiiqo, ilaa inta laga xiiray dibedda. Ka saar oo iska tirtir wok.
- Meelaha oo dhan ku walaaqaya walaaq-saliidda isbinaajka gacanta meel u dhow kariyaha. Heat 2 qaado saliidda woqooyiga, mar kale si gaabis ah si ay u timaado dhinacyada kala duwan ee dhinacyada wok.
- Marka saliiddu ay kulul tahay, ku dar 1 qaado oo toon ah, 1/4 qaado shinbir ah, iyo milixda. Walaaq ilaa dhowr ilbiriqsi ilaa uu toonta dhadhan yahay.
- Ku dar isbinaajka, isku walaaq ilaa 1 ilaa 2 daqiiqo, ilaa caleemaha ay ku dhow yihiin qiiq. Ku walaaq 1/4 qaado oo sonkor ah iyo saliida saliida Asian ah. (Fiiro gaar ah: Haddii aadan hore u lahayn sonkorta iyo saliida saliida lagu qiyaaso, u dhaqaaq woxooga qabow qabow inta aad sidaas samaynayso, ka dibna ku soo celi gaas guban).
- Daadi isbinaajka adoo isticmaalaya basbaas madow haddii loo baahdo. Tofu ku soo celi digsiga kadibna isku walaaq si aad isugu darsato isbinaajka. Isla markiiba u adeeg.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 160 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 3,521 mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 4 g |
| Protein | 18 g |