Iyi recipe yekafu yakabikwa ne pesto sauce yakanyanya nyore kugadzirira asi zvakadaro inonaka. Shingairira pamusoro pejisi rakasvibirira, pasta, saladi mirivhi, kana kuti quinoa kana kunyange kusara kwezvakasara mune sandwich yakavharwa nemagetsi. (Kana iwe unogona kungodya kudya yakabikwa kubva pane pani uye kunyorera zvidimbu mune imwe pesto.)
Kana iwe uri mutsva yekutenga tofu, iva nechokwadi chokuti unoziva marudzi akasiyana-siyana e tofu kuitira kuti iwe usatenga rudzi rwakashata. Iri recipe inoda chiChinese-style yakawedzera-firm tofu inogona kuwanikwa muchikamu chefriji yezvokudya zvako, kazhinji pedyo nemiti yakasikwa.
Verenga nhete mushure memirayiridzo pamusoro pekukosha kwekusimudzira tofu.
Zvamunoda
- For the Basil Cashew Pesto:
- 1 cup cup basil (fresh)
- 2 tablespoon garlic (
- minced )
- 3/4 kapu inokanda zvidimbu (yakasvibirira)
- 2 tablespoons mbiriso yekudya
- 2 tablespoon
- juisi (yakachena)
- 1 teaspoon gungwa munyu (pamwe nekuwedzera kuravira)
- 1/2 mukombe wemafuta
- For the Tofu:
- 1 pound imwe-yakasimba kusvikafu (yakamanikidzwa uye yakatemerwa mu-1-inch cubes)
- 1 tablespoon mafuta omuorivhi
- 2 tablespoons balsamic vhiniga
- Salt to taste
- Pirasi yakasvibira kuvira
Nzira Yokuita Izvo
Gadzirirai Sauce yePasto
- Muchigadzirwa chekudya, pamwe chete mashizha ebasil, garlic, cashews, mbiriso yezvokudya, marimu emonimu, uye gungwa munyu, kusvitsa kusvikira zvigadzirirwa.
- Neyo michina ichiri kumhanya, inonaya mumvura yakasimba yemafuta emuorivhi kusvikira pesto inosvika pakudikanwa kunoda. Iwe unogona kunge usingadi kushandisa kikamu chizere chemuviri wemafuta emuorivhi kana iwe unogona kuwedzera zvimwe. Nyaya nomunyu uye pepper kuvira.
- Chengetedza pesto muvharo yakafukidzwa mufiriji kusvikira wagadzirira kushandisa. Chero chipi nechipi chinosara che pesto chichachengetedza mazuva maviri kusvika ku3 akachengetwa mumudziyo wakaoma-mumhepo mufiriji.
Marinate the Tofu
- Mugirazi yegorosi, nyoronyorosa kudonhedzwa kune zvakasvibirirwa (ona Cherechedza pasi) ne 1 kikapu yewaini maorivhi, bhariamic vhiniga, uye mapeji 4 kusvika ku6 ari pasi pebasil cashew pesto sauce. Kuvhara uye nzvimbo mufiriji kwemaawa anoverengeka kana kuti usiku humwe kuti udzoke.
- Usati wabikira, tumira iyo tofu pamwe nemvura inoshandiswa kuti uone kuti makerubhi akafanana akavharwa uye oenderera mberi nekapepeti.
Bake the Tofu
- Pisa ovhiri kusvika ku 375 F. Shandisa bheka rekubika nekubika sipfudze kana mafuta kuisa zvishoma.
- Saronga iyo tofu cubes mune imwechete yepamusoro papepa yakagadzirwa yakagadzirwa uye gadzirai kwemaminitsi 25 kusvika ku30, kana kusvika kusvika yebhuruu.
- Bvisa pani kubva muvheni uye ushumire hove tofu pamusoro pemupunga, pasta, kana saladi miriwo nedharop yese pesto yakasara. Wedzera munyu uye pepper kuti uite. Shumira kupisa kana kutonhora.
Cherechedza: Paunenge uchibika tofu, zvakakosha kudzvinyirira tofu yako isati yatumirwa nemafuta emvura. Kumanikidza tofu inzira yekudurura mvura yakawandisa kubva ku tofu kuitira kuti inogona kunyanya kunatsa zvipfeko. Tarisa iyi nyaya iri nyore pamusoro pokuti ungafambisa tofu . Zviri nyore kupfuura iwe unofunga.
Serving Ideas
- Shumira pamusoro perairi yakabikwa yakasviba nemamatawa akaomeswa nezuva, veggies yakanyoroveswa, uye pineki yetimon zest.
- Shandira pane saladi magidhi nehuwandu hwemafuta omuorivhi uye balsamic vhiniga.
- Shumira mu veggie wraps nemamwe pesto.
- Shumira pamusoro pekapeta yakakangwa yakadzingwa nedzimwewo pesto kana kuti yakanyungudutswa garlic-inopeswa mairy-free / vegan margarine.
- Toss the baked pesto tofu nemiriwo yakakangwa uye mupunga kana quinoa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 532 |
| Total Fat | 46 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 28 g |
| Cholesterol | 0 mg |
| Sodium | 765 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 9 g |
| Protein | 20 g |