Izvi zvakaderedzwa-mafuta artichoke risotto is gourmet yemidziyo yezvokudya zveIsita kana chero ipi zvayo yakachena yokudya. Iine tofu kwechinguva cheprotini, uye inofanirwa ne artichokes nokuda kwekuwedzera kwevhiri pane chesi kana kamuti saka iri shoma-mafuta, kana kuti zvishoma-yakaderedzwa-mafuta.
Recipe yakaropafadzwa yeThe Soy Foods Council
Zvamunoda
- 2 tablespoons sesame mafuta
- 1 tablespoon unsalted bata (kana vegan margarine, kuti iichengetedze
- vegan )
- 1 ekiiii, yakagurwa
- 2 makapu Carnaroli kana Arborio risotto rice
- ¼ mukombe soy mukaka
- ¼ cup kapu juice
- 6 makapu yemiriwo mutsuko kana mashizha, anopisa
- 1 tablespoon butter or vegan margarine
- 2 clove garlic, minced
- 8 ounces
- silken tofu, cubed
- 13 ounces yakabikwa Artichoke hearts, diced
- Cayenne pepper kuvira.
Nzira Yokuita Izvo
- Mucheka mutsva pamusoro pepakati-yakanyanya kupisa, kupisa mafuta uye mafuta. Wedzera rizi uye kubika, uchikurudzira kazhinji, kusvikira rizi inotanga kuve yemavara. Wedzera hafu yeanisi yakatswa, mukaka we soy uye juice yeapuro. Ika uye fukisa kusvikira mvura yakasvibiswa.
- Wedzerai moto unopisa muto, anenge 1 mukombe panguva. (Reserve 1/4 kapu yemukaka.) Ika uye simbisa mushure mekuwedzera kuwedzera kusvikira muto wanyatsoputika. Deredza kupisa kusvika pasi, kuvhara uye kubika maminetsi makumi maviri.
- Zvichakadaro, muhombani shomanana pamusoro pepakati pekupisa kukuru, kubika kwehafu yeeiii mu 1 kiyikoji bhuruu kusvikira zvisingasviki. Itai mugarisi uye mugadzire muchidimbu. Wedzera tofu uye gadzira imwe maminetsi mashomanana.
- Bvisa risi kubva kunopisa uye svetera mukati memiti ye 1/4 kapu yemukati, tofu musanganiswa uye artichoke moyo. Kupisa mukati. Nyaya nembiriso yepayenne kuti inwe.
Iwe Unogonawo Kuda
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 327 |
| Total Fat | 8 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 4 mg |
| Sodium | 569 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 3 g |
| Protein | 10 g |