Chophika Chophika Chophika Chophika Chophimba Chophika

Zakudya Zofunikira (potumikira)

Malori - 478

Mafuta - 12g

Carbs - 72g

Mapuloteni - 19g

Nthawi Yonse 75 min
Konzani mphindi 40 , Cook 35 min
Mapemphero 4

Zakudyazi zimatha kusintha mosavuta kuti mugwiritse ntchito masamba omwe muli nawo. Ndiyenera kukhala ndi ndiwo zamasamba kuti zitsuke ndi kudula bwino nthawi isanakwane, musanayambe kuphika. Zolimba ndi zolimba zowonjezera tofu ndizochepa mu FODMAPs chifukwa chidebe chochokera ku soya chachepetsedwa panthawi yopanga tofu. Kenako tofu imaphatikizidwa mu kusambira madzi, ndipo oligosaccharides otsalawo amatha kutuluka. Kuthamanga madzi awa musanayambe kuyenda mpaka tofu kumathandiza kuti adye msuzi ndikuwoneka bwino.

Zosakaniza

• 1/3 kapu komanso supuni 2 madzi (ogawanika)
• 1½ supuni ya tiyi ya chimanga
• ¼ chikho soy msuzi (yafupika sodium)
• Supuni 3 zowonjezera shuga wofiira (wodzaza)
• 2 supuni ya tiyi ya ginger (minced ndi peeled mwatsopano)
• Supuni 1 ya mirin
• Supuni 1 supuni ya vinyo wosasa
• 1 14-ounce phukusi tofu (yowonjezera mwamphamvu)
• 8 ounces mpunga Pad Thai noodles (osaphika)
• Supuni 2 zapanola mafuta
• 2 adyo cloves (mwatsopano, wosweka pang'ono)
• ¼ ma nyemba zobiriwira (mwatsopano, okonzedwa ndi kudula mu zidutswa 1-inch)
• 1 chikho chaladamamu (mazira)
• 1 karoti yaikulu (peeled ndi kudula diagonally mu 1/8-inch thick ovals)
• ½ Tsabola wofiira wonyezimira wofiira (nyemba ndi kudula mu 1 x 1 ½ -mphindi)
• Supuni ya tiyi 2 ya sesame mafuta (onunkhira)
• ½ supuni ya supuni yofiira tsabola wofiira (mwachisawawa)

Kukonzekera

1. Lembani uvuni mpaka 400 F. Pangani pepala lophika mofukiza ndi kupaka mafuta kapena chovala ndi mafuta a canola.
2. Mu mbale yaing'ono, sakanizani supuni ziwiri za madzi ndi chimanga; kanikizani mpaka yosalala ndi kuika pambali.
3. Mu kasupe kakang'ono, kuphatikiza soy msuzi , otsala 1/3 chikho madzi, shuga wofiirira, ginger, mirin, ndi vinyo wosasa. Kubweretsa kwa chithupsa pa sing'anga kutentha, oyambitsa nthawi. Wiritsani kwa mphindi ziwiri. Sinthani kutentha mpaka kuimirira, kenakanizitsani makina a chimanga ndi madzi, ndipo muzitsuka chisakanizo chaching'onong'ono mu msuzi wotentha, oyambitsa nthawi zonse. Sakanizani mpaka chisakanizo chikuwongolera, pafupifupi mphindi imodzi. Chotsani kutentha ndi kuika pambali.

1. Pogwedeza, ikani manja anu pazitseko zonse kumbali ya mbali ya tofu ndi kufanikira mofatsa ndi ngakhale kupanikizika, monga kufinya siponji, mpaka kukhale kovuta kuona madzi atuluka. Dulani tofu mu theka la kutalika, kenaka mulowe mu zidutswa 16 zokwana makulidwe atatu / inchi.
2. Malo tofu pa pepala lophika lokonzekera. Dulani chidutswa chilichonse ndi msuzi wochepa wa msuzi kumbali zonsezo. Kuphika mpaka pansi pamphepete mwa tofu zanyamulidwa, mphindi 14 mpaka 16. Tembenuzani zidutswa za tofu ndikubwezereni ku uvuni kuti muphike mpaka mabotolo atsekedwa kapena kuwalumikiza pamphepete, maminiti 8 mpaka 10 ena.
3. Ngakhale kuti tofu ikuphika, pamtambo waukulu, imabweretsamo madzi okwanira 4 makilogalamu pamadzi otentha pamwamba pa kutentha kwakukulu. Onjezerani Zakudyazi ndikubwezeretsani madzi ku chithupsa, ndikuyambitsa pang'onopang'ono kuti mulekanitse nyembazo muzinthu. Yambani kuyezetsa kuperewera kwa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Pamene Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

1. Mu wokiti kapena lalikulu skillet pa sing'anga-kutentha kwambiri, mafuta ofunda canola, kuthamanga kuti kuvala poto. Pamene mafuta akutenthedwa, onjezerani adyo, nyemba zobiriwira, ndi edamamu ndikugwedezekera mwachangu kwa mphindi imodzi. Onjetsani kaloti ndi belu tsabola ndi kusonkhezera kwa mphindi zinayi, kapena mpaka masamba asangoyamba kukhala achifundo. Chotsani adyo cloves ndi kutaya (izi zimasunga mbale yochepa-FODMAP).

1. Onjezerani otsala a soya msuzi osakaniza kwa wokakokera, kukoketsani kuvala masamba, ndi kuphika pafupi miniti imodzi. Chotsani kutentha ndi kusakaniza mafuta a sesame ndi tsabola wofiira wofiira, ngati mukugwiritsa ntchito.
2. Gawani Zakudyazi mu mbale 4. Pamwamba mbale iliyonse ndi ¼ zamasamba ndi zidutswa 4 za tofu. Kutumikira ndi mchere wochuluka wa soya ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

Pangani mbale ya mpunga m'malo mwa Zakudyazi ndi makapu 4 a mpunga wophika.

Amagawira ¾ makilogalamu a nkhuku kwa tofu. M'malo mophika, idyani nkhuku yaiwisi ndikuyambani mumapuniketi awiri a mafuta mpaka yophika. Ikani pambali, ndipo mubwezeretseni ku ntchetche mwachangu komanso msuzi musanayambe kutumikira.

Kuti mupange chipatso cha gluten, musagwiritsire ntchito msuzi wa soya wopanda gluten .

Malangizo Ophika ndi Kutumikira

Kuti mudziwe zambiri, gwiritsani ntchito sitolo yogulitsa zakudya zokonzedwa mwatsopano, nyemba, ndi kaloti.

Msuzi ukhoza kukonzekera kumayambiriro ndi tsiku ndi firiji mpaka pakufunika.