Tofu nemiriwo zvinokonzera kudya kwemanheru, uye izvi zvakashata zveAsia-zvakafuridzirwa kutifu zvinokurudzira-fry zvinongonaka sezvinokuitira iwe! Iyi tofu inokurudzira-fry inoshandisa shiitake mushroom uye mapepa echando ezvokudya zvine utano hwepamusoro-fibhi. Kushungurudza zvose mumucheka wepepanut kunoita kuti zvive zvakanakisa zvinonaka.
Iyi recipe is vegetarian, vegan, uye, kana ukashandisa gluten-free tamari soy sauce , haina gluten-isinawo.
Iyi tofu nemagumbeti ane zvishoma zvemuputi, saka unogona kuvashandira pamusoro pemupunga, ma-noodles, kana kuti kuedze nehuwandu hwakazara semashiripiti kana quinoa kwekudya kwekudya zvakakwana .
Zvamunoda
- 1 (14-ounce) purasi yakawedzera-firm tofu, yakaderedzwa uye yakatemwa mu-1-inch cubes
- 2 tsp. mafuta eCanola
- 3/4 pound snow peas, yakagadzirirwa
- 1 kapu tsvuku tsvuku tsvuku
- 3/4 kapu yemvura, yakakamurwa
- 1/4 kapu yakatsananidzwa magoroti eiii
- 2 tsp. minced peeled fresh ginger
- 2 garlic cloves, minced
- 3 makapu akacherwa shiitake mushroom (anenge maawa 8)
- 2 tbsp. decreed-sodium tamari soy sauce
- 2 tbsp. chinotapira peanut butter
- 1 tsp. cornstarch
- 2 tsp.
- Sriracha sauce (hot chile sauce)
- 1/4 tsp. munyu
Nzira Yokuita Izvo
- Chokutanga, gadzirira tofu yako. Kufanana nemiti yakawanda yemidziyo tofu mapeji, ino refu yetifu ichadya zvakanakisisa kana iwe ukanyora kuti tofu kutanga. Izvi zvinobvumira kuti tofu kuti adye zvakawanda zvekunakidza uye zvipfeko zvaunowedzera pauri. Haisi chokwadi kuti ungazviita sei? Ona iri nyore nhanho-nhanho motungamiri: Ungaita sei kuti tofu.
- Pisa mafuta muhombekombe yakakura yemaoko skillet pamusoro pepakati-yakanyanya kupisa. Wedzera tofu pane pan; kubika maminetsi manomwe kana kusvika zvisingasviki zvakasvibiswa, zvinyoro zvishandura dzimwe nguva. Bvisa kubva pane; dziirwa.
- Wedzera chando peas, bell pepper, 1/4 mukombe mvura, anyanisi, ginger, uye garlic kuvha; simbisa-fry 3 maminitsi. Wedzera mushwa; simbura-fry 2 maminitsi.
- Gadzirai imwe yakasara 1/2 mukombe mvura, tamari, peanut butter, cornstarch, Sriracha sauce, uye munyu mune mukombe muduku; fukisa zvakanaka. Wedzerai musanganisi weTamari uye tofu kuti mupinde; kubika 1 miniti kana kusvika yakasimbiswa, ichikurudzira nguva dzose.
Recipe yakaropafadzwa yeThe Soy Foods Council
Iwe Unogonawo Kuda
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 313 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 679 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 7 g |
| Protein | 20 g |