Iyi yeThai Tofu Vegetable Stir-Fry iri nyore kuita uye inoputika nekunaka! Mushonga-fry sauce ndiyo inoita kuti ndiro iyi iite - kusanganiswa kwekonikoni, soy sauce, lime, uye chili. Iyo mutsara inowedzerawo kushanduka, ichikubvumira kuti uwedzere sarudzo yako pachako yemiriwo zvichienderana nezvose zvaunazvo, kana zvinowanikwa nyore nyore kwaunogara. Wedzera chigumbuso chekupedzisira chebasil itsva uye chili, uye une chokwadi chechokwadi che Thai vegan dish iyo inowedzera zvakanaka! (Cherechedza: Idya iyi inogona kushandiswa nyore nyore ne gluten zvakare - ingova nechokwadi chekushandisa gorosi-isina soy sauce pane kugara.
Zvamunoda
- 1 1/2 kusvika ku 2 makapu tofu (yakasimba, cubed)
- Marinade:
- 1/2 teaspoon corn starch
- 3 tablespoons soy muto *
- Miti:
- 1/4 kapu shallots (yakagadzirwa zvakanaka, kana onion yepepuru)
- 5 kusvika ku 6 clove garlic (yakasungwa kana yakagadzirwa zvishoma)
- 6 kusvika kune gumi nemaviri (teaspoons galangal) (OR ginger, yakanyatsoiswa muzvidimbu zviduku zviduku)
- 1/2 kusvika 1 chiduku chechipiro (tsvuku tsvuku, yakatswa, OR 1/4 kusvika 1/2 teaspoon chili chikafu)
- 1 wepakati karoti (yakatswa)
- 5 kusvika ku 6 mushwa (shiitake, sliced kana kuruboshwe muhafu kana roga)
- 1 musoro broccoli (kucheka mu florets)
- 1 bhero tsvuku (tsvuku, yakanyatsoiswa mumatare)
- 1 basil yakasara (itsva, inopa zvakawanda)
- 2 tablespoons
- kokonati mafuta (kana mamwe mafuta emiriwo)
- Nyuchi-Fry Sauce:
- 2/3 mukombe wekodonti mukaka
- 3 tablespoons muto (yemiriwo, yakanaka yakashata, OR faux chicken stock)
- 2 tablespoons soy muto *
- 3 1/2 tablespoons lime juice (itsva)
- 1/3 kusvika 1/2 teaspoon yakapwanyika chikafu chikafu (yakaoma)
- 2 1/2 maaspuni brown mushuga
Nzira Yokuita Izvo
- Isai cubed tofu mundiro uye mudururire marinade. Taura zvakanaka kuti ufukidze uye uise parutivi kuti uende marinate apo iwe unogadzirira zvimwe zvigadzirwa.
- Gadzirai zvose 'Stir-Fry Sauce' zvigadzirwa, zvichikurudzira zvakanaka kuparadza shuga. Edza-edza muchu, uchengete mupfungwa kuti kuvira kwekutanga kunofanira kuva kune-spicy-salty, inoteverwa nekatapira uye pakupedzisira mufumi ane ruzha rwekakonati. Ruramisa mavhenekeri aya kuti akwanise kuvira kwako, kuwedzera mamwe jimu remuti kana yakanyanya kutapira kana munyu (chinyorwa: chichava chiduku munyu kana chichibatanidzwa ne-stir-fry).
- Yakapisa wokakiti kana guru guru rinopisa pamusoro pepakati-yakanyanya kupisa. Wedzera 2 mafuraji epunikioni uye uchinge uchitenderera, uwedzere marinated tofu. Ita-fry kusvikira zvisingasviki zvakasvibiswa (2 kusvika kumaminitsi matatu). Kana pani ikaoma, kuwedzera kamukira-fry muto, 1 kusvika ku 2 mapunikopu panguva imwe. Bvisa fried tofu kubva pan uye sarudza.
- Wedzera imwe 1 mafuta epunikiyoni owedzerawo shallot / anyanisi, garlic, ginger, uye chili. Ita-fry 2 maminitsi, ezvo wobva wawedzera karoti uye mushwasi pamwe nemaspuni 3 kusvika ku 4 e-stir-fry sauce. Ita-fry 2 kusvika kumaminitsi matatu.
- Wedzera broccoli uye pepuru tsvuku pamwe chete kusvika ku 1/2 yekusara-fry sauce, yakakwana kuti unyatsoita mimwe miriwo mumupu. (Cherechedza: iyi 'saucy' inokurudzira-fry iyo isingaomeswi - muto unoshandiswa kuti unanise rizi kana zvisikwa zvinoshandiswa ne). Simmer kusvikira miriwo yese yave yakabikwa asi ichiri gorozi yakajeka uye imwe crispness (2 kusvika kumaminitsi matatu).
- Wedzera iyo tofu zvakare. Wedzera zvimwe zve-stir-fry sauce sezvaidiwa.
- Bvisa kubva kupisa uye ita imwe yekupedzisira-kuravira. Kana isiri yenyoro yakakwana, wedzera hove shoma kana soy sauce. Kana iinewo mhangura kana inotapira, wedzera imwe squeeze yeiyo juice. Wedzera zvimwe shuga kana chirim kana zvichidikanwa. Pamusoro neBasil itsva uye kushumira pamusoro peRain jasmine-zvinonhuwira mupunga (uyewo zvakanaka neodod!). Uyewo unofadza neIndaneti yeKaitian Thai Coconut Rice OR Rahisi Thai Sticky Rice . FUNGA!
* Iva nechokwadi chekushandisa gorosi-isina soy sauce yezvokudya zvisina guten.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 469 |
| Total Fat | 25 g |
| Saturated Fat | 15 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 1,752 mg |
| Carbohydrates | 47 g |
| Dietary Fiber | 12 g |
| Protein | 26 g |