Wannan girke-girke na tofu da aka yi da pesto sauce yana da sauƙi don shirya duk da haka don haka dandano. Ku bauta masa a kan launin shinkafar launin shinkafa, taliya, ganye salatin, ko quinoa ko ma maƙalar launi a cikin sanwicin da aka saka tare da kayan aiki. (Ko za ku iya cin abincin da aka yi da tofu kawai daga cikin kwanon rufi kuma ku tsayar da guda a cikin karin kayan.)
Idan kun kasance sabon si sayen tofu, tabbatar da cewa ku san nau'o'in tofu don haka ba ku saya irin wannan ba daidai ba. Wannan girke-girke na bukatar samfuran da aka samo asali na Sinanci wanda za'a iya samuwa a cikin ɓangaren firiji na kayan sayar da ku, sau da yawa a kusa da kayan samfurori.
Karanta bayanin bayan bayan umarnin game da muhimmancin latsa tofu.
Abin da Kayi Bukatar
- Ga Basil Cashew Pesto:
- 1 kofin Basil bar (sabo ne)
- 2 tablespoon tafarnuwa (
- minced )
- 3/4 kofin ƙwayoyin cashew (raw)
- 2 tablespoons abinci mai gina jiki yisti
- 2 tablespoon
- ruwan 'ya'yan lemun tsami (sabo ne)
- 1 teaspoon gishiri a teku (da more don dandana)
- 1/2 kofin man zaitun
- Ga Tofu:
- 1 launi karin-m tofu (guga man kuma a yanka a cikin 1-inch cubes)
- 1 tablespoon man zaitun
- 2 tablespoons balsamic vinegar
- Salt dandana
- Black barkono dandana
Yadda za a yi shi
Shirya Pesto Sauce
- A cikin abincin abinci, hada rassan Basil, tafarnuwa, tsiran kwalliya, yisti mai yalwaci, ruwan 'ya'yan lemun tsami, da gishiri a teku, bugu har sai an yankakke shi.
- Tare da na'ura har yanzu yana gudana, yana motsawa a cikin wani kwari mai gudana na man zaitun har lokacin da pesto ya kai daidaitattun ra'ayi. Kuna buƙatar amfani da cikakken 1/2 kopin man zaitun ko kuna iya buƙatar karin. Season tare da gishiri da barkono dandana.
- Ajiye kayan da ke cikin firiji har sai an shirya don amfani. Duk wani dattocin da zai lalata zai kiyaye kwanaki 2 zuwa 3 da aka ajiye a cikin akwati mai iska a cikin firiji.
Marinate da Tofu
- A cikin gilashin gilashi, a hankali kaɗa gurasar gishiri (duba Bayanan da ke ƙasa) tare da 1 tablespoon man zaitun, balsamic vinegar, da kuma game da 4 to 6 tablespoons na basil cashew pesto sauce. Rufe kuma sanya a cikin firiji na tsawon sa'o'i ko na dare don shawo.
- Kafin yin burodi, tofa da tofu tare da sinadarin ruwa don tabbatar da cewa an kwakwalwan cubes kuma a ci gaba da girke-girke.
Gasa Tofu
- Yanke tanda zuwa 375 F. Fuga da takardar burodi tare da dafa abinci ko man fetur da sauƙi kuma ajiye shi.
- Shirya kwakwalwan Tofu a cikin takarda guda a kan takarda da ake yin burodi da kuma gasa tsawon minti 25 zuwa 30, ko har sai launin ruwan kasa.
- Cire kwanon rufi daga cikin tanda kuma ku bauta wa tofu a kan shinkafa, taliya, ko gilashin salatin tare da launi na sauran kwari. Ƙara gishiri da barkono dandana. Ku bauta wa zafi ko sanyi.
Lura: A lokacin yin burodi tofu, yana da muhimmanci a latsa your tofu kafin a fatar da sinadaran ruwa. Turawa zuwa tofu shi ne hanya ta tsawaita ruwa mai guba daga tofu don ya fi kyau shafan dadin dandano. Bincika wannan labarin mai sauki akan yadda za a danna tofu . Yana da sauki fiye da yadda kuke tunani.
Ayyukan Bautawa
- Ku bauta wa kan shinkafa shinkafa tare da tumatir-dried tumatir, 'ya'yan tumatir, da tsuntsayen lemun zest.
- Ku bauta wa kan salatin ganye tare da karin ƙanshin man zaitun da balsamic vinegar.
- Ku bauta a veggie wraps da karin pesto.
- Ku bauta wa kan abincin da aka dafa shi da karin kayan da aka yi da shi ko kuma yayyafa mai yalwaci maras yalwa / varnali margarine.
- Tashi da tofu na tofa tare da kayan lambu mai fadi da shinkafa ko quinoa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 532 |
| Total Fat | 46 g |
| Fat Fat | 7 g |
| Fat maras nauyi | 28 g |
| Cholesterol | 0 MG |
| Sodium | 765 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 9 g |
| Protein | 20 g |