Zakudya Zofunikira (potumikira)
Zikhala - 410
Mafuta - 22g
Carbs - 38g
Mapuloteni - 20g
Nthawi Yonse 45 Mphindi
Konzani 45 min , Cook 0 min
Mapemphero 4 (2 ma rolls + 2 T msuzi aliyense)
Kuyenda mumagulu kulikonse kumene mungathe ndikofunika kwa moyo wathanzi komanso wathanzi. Ndi ndiwo ndiwo zamasamba ndi tofu zomwe zimatuluka bwino kwambiri mu mipukutuyi, nyenyezi ya chophimba ikhoza kuyang'ana kupyolera mu supu.
Mtedza wa kirimba ndi wosasinthika monga kale ndipo msuzi umakhala ndi ginger, omwe amamenyana ndi matendawa, amatha kutupa, ndipo amatha kuteteza kansalu.
Zosakaniza
- 1 pulogalamu yokwanira 14 yowonjezera tofu, yotsekedwa
- Supuni 3 zakuda nyemba zamasamba
- Kaloti wambiri
- Mapiko 4 ang'onoang'ono
- 2 makapu sipinachi
- 1/4 chikho cilantro masamba
- 8 sing'anga mpunga pepala / kasupe mpukutu wrappers
- 1/3 chikho chikasu batala (zonunkhira kapena zovuta)
- Supuni 3 tamari kapena otsika sodium soy msuzi
- 1/2 supuni ya supuni ya sesame mafuta
- 1/4 supuni ya supuni ya ginger
- Supuni 2 bulauni shuga kapena mazira a mapulo
- Supuni 2 mpunga wa viniga
- 1/2 supuni ya supuni chili chili msuzi
Kukonzekera
1. Pewani tofu mwa kukulunga chipika mu tebulo yoyera ndi kuyika skillet ndi kanthana lalikulu (ie phwetekere yaikulu) pamwamba pa skillet. Lolani kukhala mphindi 15 mpaka 20. Sakanizani tofu ndikuyika macheti.
2. Ikani nyemba za sitsami mu mbale yosaya ndi kuyendetsa mitsuko ya tofu mu mbewu za sitsamba, ponyani pang'onopang'ono kotero kuti mbeu izi ziphatikize kwa tofu.
3. Julienne kaloti kapena kuwapanga muzing'ono.
Dulani mwapang'ono khungu la scallions ndi kuwaza sipinachi. Sungani zitsamba zonse.
4. Kusonkhanitsa: Konzani mbale ya kutentha kwa madzi ndikuyika thaulo la khitchini pamsana. Pogwiritsa ntchito mpunga wothira imodzi panthawi, limbani mthunzi m'madzi kwa masekondi 15 mpaka 30 kuti mufewe. Ikani izo pa thaulo la mbale. Ikani magawo awiri a tofu pakatikati pa chovalacho ndi kaloti, scallion, ndi sipinachi pang'ono ndi zitsamba zochepa. Pindani pamwamba ndi pansi pa nsalu yoyang'anizana pakati, pindani kumanja kumeneku kudzaza, ndipo pewani ngati burrito mpaka kumamatira. Bwerezani ndi wrappers otsala ndikudzaza.
5. Kupanga msuzi: Whisk pamodzi mtedza wa kapiteni, tamari, mafuta a sesame, ginger, shuga wofiira, viniga ndi chiliu cha msuzi. Sakani ndi kusintha zofunikira ngati mukufunikira.
6. Pembedzani mazira a chilimwe ndi msuzi wophika pa mbale, kapena muwaike mu chidebe chotsitsimula chamadzulo.
Zosakaniza Zosakaniza ndi Zobwereza
Kutumikira awa tofu mazira a chilimwe ndi msuzi uliwonse wodula omwe mukufuna! Ayeseni iwo ndi zofiira zofiira za beet hummus kapena yogagi yachigriki ndi kukwaza kwa nkhaka. Chofiira cha beet hummus chimapereka mavitamini ambiri, vitamini A , ndi potassium, pamene dip Greek yog yogurt idzapereka kashiamu ndi mapuloteni ambiri.
Kusewera ndi ma divi ndi masupu amatsitsa mbale kuti mutha kusangalala ndi zakudya zomwe mumazikonda, ndipo ngakhale kuzigwiritsira ntchito nthawi ndi tsiku. Mwinamwake msuzi wonyezimira kapena kuviika bwino ndi bwino pakati pa tsiku lopuma pantchito, pamene kutenthetsa, kotheka kwambiri kumakhala kokwanira kumapeto kwa nthawi yopuma.
Malangizo Ophika ndi Kutumikira
Yesani kulumikiza izi ndi supu. Ganizirani ntchentche yotentha yotentha m'chilimwe komanso yotentha msuzi kapena miso msuzi ndi m'nyengo yozizira.