Zakudya Zofunikira (potumikira)
Zikhala - 148
Mafuta - 10g
Carbs - 6g
Mapulotini - 12g
Nthawi Yonse 20 min
Konzani mphindi zisanu , Cook 15 min
Mapemphero 4
Kuthamanga kwa tofu uku ndi kagawe, kotsika-carb, ndi kokoma.
Zosakaniza
- Tofu imodzi ya tofu
- ½ supuni ya tiyi turmeric
- Masipuniketi awiri otsika sodium soy msuzi
- 1/8 tsp tsabola wa cayenne
- 1/8 tsp tsabola wakuda
- 1 phesi broccoli, finely akanadulidwa
- ½ tsabola wabelesi, atayikidwa
- ½ anyezi, atayikidwa
- Supuni 3 tizilombo toyambitsa zamasamba
- Supuni 1 ya mafuta a maolivi
Kukonzekera
Sakanizani tofu. Dulani izo mu zidutswa ndikuziyika mu mbale yazing'ono yosanganikirana. Onjezani yisiti yophika zakudya, turmeric, tamari / soy msuzi, cayenne, ndi tsabola. Ndi foloko, panizani mpaka mutakhala palibe zikuluzikulu. Mukhoza kuchigwiritsa ntchito nthawi yomweyo, koma kuti mumve bwino, yikani ndi pulasitiki ndi mafiriji usiku wonse.
Mu poto yophika, tenthe mafuta a canola ndikuwonjezera Fakin 'Bacon. Sungani mpaka zidutswazo zikhale zofiirira ndi zokometsera.
Onjezerani ndiwo zamasamba ndi kusewera-mwachangu mpaka ali achifundo. Onjezerani msuzi wa tofu ndi kusakaniza-mwachangu mpaka tofu atenthedwa.
Onjezerani supuni 2 za yisiti kuti mukhale ndi zakudya zabwino.