Baked tofu iri nyore kuita uye ine utano, uye inogona kushandiswa mumarudzi akawanda ezvokudya. Ita ichi chikafu chekufukidzira chekutifu uye cheshandise nemavhegi akadzikisa uye mupunga, kana kuifukisa kuti ive saga sandwich yakabikwa yakazara nemakungu uye inopararira, inoshumira iyo pamusoro pekuradi, kana kungoidya sezvazviri.
Iyi kamukira inoda kuti chiChinese-chimiro chekuwedzera-firm tofu, iyo ndiyo rudzi rwe tofu iyo iwe uchawana mvura-yakazara muchikamu chefriji yegoroka. Silken tofu, iyo inowanzouya mu 12.3-ounce mabhokisi uye inogona kuchengetwa pane rakafuri kana mufriji, haigoni kushanda ichi chikafu. Achinetseka? Verenga zvakawanda pamusoro pemhando dzakasiyana dze tofu .
Zvamunoda
- 1 pound tofu (Chinese-style extra-firm,
- vakamanikidzwa )
- 1/2 mukombe soy muto (reduced-sodium)
- 3 tablespoons sesame mafuta (rima, rinowanzonzi sodhe yakagadzirwa namafuta)
- 1 tablespoons garlic (minced)
- 1 teaspoon ginger (fresh, minced)
- 2 tablespoons shuga (chichena kana, pamwe, agave nectar kana maple syrup)
- 1/4 mukombe wesame mbeu
Nzira Yokuita Izvo
- Shandisai yakamanikidzirwa kutifu kusvika kune zvidimbu gumi nematanhatu (imwe neimwe inenge inenge 1/4-inch thick), uye sarudzai urefu hwemapakati kusvika mukati kuitira kuti mune anenge 32 (2-inch) square. Kuisa parutivi.
- Muchidimbu chiduku, pamwe chete soy sauce, sameamu mafuta, garlic, ginger, shuga, uye mbeu yeesame, zvichiita kuti zvive zvakanaka.
- Dururirai zvishoma zviduku iyi mudiro casserole kana kubika ndiro. Isa nzvimbo dzose dzeti tofu munzvimbo iyo mundiro imwe chete, wodira marinade akasara pamusoro pe tofu. Isa gango mufiriji uye uite kutifu inofambe kwemaawa mana kana husiku humwe chete, ichipinza tofu kamwe chete kana kaviri kuti ive nechokwadi chokuti inopinda.
- Pisa ovhenji kusvika kune mazana mana F. F. Mafuta mashomanana chejiki kana gango rebibi uye, uchishandisa spatula, shandisa marinated tofu pani, ugoisa zvidimbu kuti zvirege kubata.
- Bika kwemaminitsi makumi matatu kusvika ku40, kuputika kamwe hafu-nenzira, kana kusvika kusvika kusvika kusvika pakusvikwa kwaidiwa. (Kana uchingobata hofu, firmer, denser, chewier, uye crispier ichava iyo, kana iwe uchingonyanya kuibika, ndiyo inenge ichinge ichinyanya.)
- Rega tofu kuti itonhorere kweminiti kana maviri mupani vasati vashumira. Shumira kupisa kana kutonhora.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 289 |
| Total Fat | 22 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,906 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Protein | 18 g |