Sweet and Spicy Tofu ndi Jalapeno Pad Thai

Zakudya Zofunikira (potumikira)

Malori - 332

Mafuta - 8g

Carbs - 55g

Mapulotini - 10g

Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 6 (1 chikho aliyense)

Buku losavuta, lokhazikitsidwa ndi a Asian classic lidzawombetsa malingaliro anu mwa kuyatsa maganizo anu ndi kutentha kwa jalapenos. Komanso, ndi mafuta ochepa, osakaniza masamba ndi tofu monga mapuloteni apamwamba. Amaperekanso anti-kutupa katundu kuchokera ku adyo lonse cloves, komanso mafuta abwino kuchokera kumaluwa opunduka pamwamba pa mpunga Zakudyazi. Malinga ndi zakudya za MIND muyenera kudya mtedza masiku ambiri-maulendo asanu pa sabata, mwina chifukwa chakuti ali ndi vitamini E, omwe amatha kuteteza ubongo.

Zakudya zimenezi ndizomwe zimapanga zamasamba zosiyanasiyana. Kudya zakudya zamasamba kumagwiritsa ntchito zamasamba-ndikutumikira tsiku ndi tsiku zomwe zimapindulitsa potsutsana ndi chidziwitso-phalaphala imeneyi imakwera bwino pamasewera olimbitsa ubongo. Gwiritsani masamba obiriwira kuti mupatse mphamvu yapadera!

Zosakaniza

• Supuni 1 supuni ya mafuta
• 2 adyo cloves, minced
• 1 jalapeno yaing'ono, mbewu ndi nembanemba zimachotsedwa, zimadulidwa
• 1/2 chikho bowa, sliced
• Phukusi 1 tofu, lotsanulidwa ndikudulidwa kukhala cubes
• Phukusi 1 piritsi ya thai thai Zakudyazi
• 1/4 chikho cha mandimu
• 1/4 chikho chotsika-sodium soy msuzi
• Supuni 1 uchi
• pezani chipotle tsabola wofiira
• 1/2 chikho chakumanga, chodulidwa mwakhama
• 1/2 chikho kaloti, shredded
• Supuni 2 cilantro

Kukonzekera

1. Pa stovetop pa sing'anga-kutentha kwambiri, khalani wokiti kapena kapu waukulu ndikuwonjezera mafuta, adyo, tsabola, bowa, ndi tofu. Saute mpaka tofu ikuwombera ndi masamba akusintha.
2. Konzani Zakudyazi molingana ndi malangizo a phukusi. Yonjezerani Zakudya Zophika Zakudya Zakudya Zakudya Zophika Zakudya Zakudya Zophika Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
3. Mu mbale yaing'ono, whisk pamodzi madzi a mandimu, soya msuzi, uchi, ndi tsabola wosweka. Thirani pa tofu ndi masamba. Sakanizani pamodzi panthawi yotentha. Chotsani mukakwiya kwambiri.

1. Gawani mbale yamagazi pakati pa mbale zisanu ndi imodzi. Pamwamba pambali ndi kuwaza mtedza, kaloti, ndi cilantro, ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

M'malo mwa tofu, omasuka kuwonjezera chifuwa cha nkhuku kapena chifuwa cha pansi ngati mulibe zamasamba.

Gwiritsani ntchito masamba ophika, masamba a chipale chofewa, kapena broccoli kuti muwonjezere phokoso lobiriwira ku mbale.

Kuti mukhale wopanda vinyo, gwiritsani ntchito mbewu za mphesa kuti muzisunga zitsamba zam'mwamba ndi zowonjezera.

Malangizo Ophika ndi Kutumikira

Kutumikira mbale iyi nthawi yomweyo, kutenthetsa, ndi zida. Sungani zotsala mu furiji kwa masiku angapo. Onjezerani zovala zina pamtunda mutatha kuyambiranso, ngati mukufunikira kuwonjezera mphamvu.