Iyi miriwo inokurudzira-fry inoridza nemafuta akawanda, iwe uchakanganwa zvose nezvehutano hwakanaka hunobatsira. Kushandisa mutsva wakanaka-fry muto ndeimwe yezvigadzirwa zvekugadzira guru veggie stir-fry ; imwe yacho iri mumhirizhonga-kufarira-ichiziva nguva yekuwedzera izvo zvinoshandiswa. Panguva imwecheteyo, iyi kamukira yakakanganwira zvikuru-iwe unogona kuwedzera sarudzo yako pachayo yemiriwo, zvichienderana nezvamunazvo. Ita tofu topping inonaka asi inosarudza. Kana iwe uchitsvaga miriwo, iwe uchiri kutora tsvina yakawanda-fry kubva iyi kamukira.
Zvamunoda
- 12 ounces midzi yakasimba tofu (inenge 2 1/2 makapu cubed)
- 3 kusvika ku 4 clove garlic, minced
- 1 tablespoon yakagadzirwa nepepuru kana muto weeiii
- 1 sviroti, sliced
- 1 stalk celery, yakakanyiwa yakawanda
- 1 1/2 kusvika 2 makapu broccoli florets
- 6 kusvika ku7
- shiitake mushroom , yakatswa
- 1 1/2 kusvika 2 makapu mwana
- bok choy kana kazhinji kacho yakasvibira kabichi
- 1 tsvuku tsvuku tsvuku, yakatswa
- 6 tablespoons oiri yemafuta
- 1/3 mukombe
- mimwe midziyo
- 3/4 mukombe
- chena yakaisvonaka
- 4 tablespoons soy muto
- 4 tablespoons
- hoisin muto (inowanika muAsia chikamu chezvitoro zvakawanda)
- 2 tablespoons
- sweet chili chiceti
- 1 teaspoon rice musviniki kana kazhinji vhiniga yakachena
- 1 tablespoon sherry kana kubika sherry
- 2 tablespoons brown sugar
Nzira Yokuita Izvo
- Muchikamu chiduku chinosanganiswa, simbisa pamwe tofu marinade (3 mashupusi hoisin muto uye 1 tablespoon tsvuku tsvuku) kusvika shuga inoputika. Cheka tofu mu 1- 1 1/2-inch cubes kana mabheketi uye uwedzere kune muto, uchitendeuka uchizadza kuti uzadze. Isa mufiriji.
- Gadzirai-fry sauce zvigadzirwa (soy sauce, 1 kikapu hoisin sauce, sweet chilic sauce, rice nevhiniga, sherry, 1 kikapu mushuga shuga) pamwe chete mumukombe uye kuisa parutivi. Sarudza mishonga yako yose, uichengetedze zvakasiyana kuitira kuti uwedzere ivo panguva dzakasiyana. Kuisa parutivi.
- Paridzai furafu pane imwe ndiro huru yekudya kwemanheru. Bvisa tofu kubva pafiriji uye unyatsoshandura chikamu chimwe nechimwe muupfu. Rega tofu ugare uri muupfu.
- Shandisai zviduku kusvika kumapapiro-frying pan panopisa kupisa. Wedzerai 5 kusvika ku6 mashupuni mafuta. Mafuta paanenge achipisa, wedzera mahwendefa emvura. Fry 1 miniti, zvino tora tofu kweminiti imwe miniti kana kusvika midhi-mavara kumativi ose maviri. Bvisa tofu kubva pamafuta ugoisa pamapuranga kuti usvike. Deredza kupisa kusvika pakati-pasi uye ramba uchipfuta kusvikira zvose tofu zvigadzirwa. Reserve yakanamirwa tofu pane pani muvheni inopisa.
- Shandisa wokiti kana guru guru rinopisa pamusoro pekupisa kukuru. Wedzera 1 mafuta epuniki yepuniki uye uchinge uchitenderera, uye wedzerai onion uye garlic. Ita-fry 1 miniti. Wedzera karoti uye celery pamwe ne 2 tablespoons yemiti yemidziyo, uye simbisa-fry 2 maminitsi.
- Wedzera broccoli uye 2 maspunikopu. Ita-fry 1 miniti, zvino wedzera 2 mashupuni anoshamisa-fry muto. Ita-fry 1 imwe miniti, saka wedzera mushwa nezvose zvakasara. Ita-fry 1 miniti.
- Wedzera bok choy (kana kabichi), tsvuku tsvuku, nezvose zvakasara-fry sauce, zvichiita zvinhu zvose pamwe chete kusvikira miriwo yakajeka uye yakabikwa asi ichiri kuchengetedza crispness (1 1/2 kusvika 2 maminitsi). Bvisa kubva kupisa uye kunwa-test. Wedzera kamuti kaduku kana jisi remuti kana wakagadzirwawo nomunyu kana kutapira nekuda kwekuravira kwako, kana kuti kune muto we soysi kana usina kunyorova zvakakwana. Mimwe chibereko chitsva kana chilipike zvinogona kuwedzerwa zvimwe zvinonhuwira.
- Kuti ushumire, tumira miriwo pahote yekubatira kana mahwendefa ega kana ndiro. Dzorera pani kuti igonhe mhepo yakasara yakasara, uye kumusoro neyekusimbisa tofu. Kushumira neJasmine rice .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 685 |
| Total Fat | 34 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 19 g |
| Cholesterol | 0 mg |
| Sodium | 1,780 mg |
| Carbohydrates | 78 g |
| Dietary Fiber | 12 g |
| Protein | 27 g |