Sida ukunta foo yaryar? Isku day wiiggan xabbadlaha ah ee loo yaqaan "tofu"! Marka laga reebo tofu bedelkii ukumaha, cuntadani waxa ay leedahay dhammaan cuntooyinka kale ee loogu talagalay ukumaha dhalinta yar, oo ay ku jiraan boqoshaada, bacriminta biyaha iyo burooyinka cagaaran.
Waxa aad u Baahantahay
- 1 koob oo ah digirta barafka
- 1 koob oo boqosha ah, jarjaran
- 6-8 basasha cagaaran, jarjaran
- 1 8-wiqiyadood oo biyo ah ayaa laga yaabaa in la jarjarey
- 2 tbsp. saliida sisinta
- 2 koob oo digir ah hadhuudhka
- 2 block tofu
- 2 tbsp soy sos
- 3/4 koob oo bur ah
- 3 tbsp.
- khamiirka nafaqada (ikhtiyaar)
- 2 tsp. budada dubista
Sida loo sameeyo
1. Foornada kulaylka kulul ilaa 325 F.
2. Xirfad weyn ama wok, ka samee digirta barafka, boqoshaada, basasha cagaaran iyo boodhka biyaha ee saliidda sisinta 3 ilaa 5 daqiiqo. Ku dar sprouts beerto iyo isku kari daqiiqo kale.
3. Qalabka faleebada ama mashiinka cuntada, geedi socodka 1/2 ee tofu iyo sooska soyka ilaa suufka. Ku wareeji baaquli weyn oo isku dheji gacanta 1/2 wiqiga ah ee tofu, bur, nafaqada nafaqada iyo budada dubista.
Ku dar khudradda oo si fiican u walaaq.
4. U qaado qiyaastii 1/3 koob oo isku darka ah oo ku rid warqad dubista oo si tartiib ah u dhaji ilaa 1/2 inji. Sii wad sameynta jibbaarada, adoo isticmaalaya dhammaan isku darka.
5. Waxaad karisaa ilaa 30 daqiiqo, ka dibna jooji kareer kasta oo isku karsaaraya 15 daqiiqo oo kale.
Ku raaxee ukumo bilaa bilaa bilaa ah oo aan ukunta lahayn oo qumman oo qumman!
Raashinka raashinka ee khudradda Shiine ah oo badan
Cunto khudaar oo badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 177 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 592 mg |
| Carbohydrateska | 18 g |
| Fiber diirran | 3 g |
| Protein | 10 g |