Nutrition Highlights (pakushanda)
Maoriro - 410
Fati - 22g
Carbs - 38g
Protein - 20g
Nguva Yese 45 min
Prep 45 min , Cook 0 min
Kushumira 4 (2 mipumburu + 2 T tsisi imwe neimwe)
Kuwana mumaketani chero kupi zvako kwaungaita ndiko kunokosha kwehupenyu hwakanaka uye hune utano. Ne mimwe miriwo uye tofu yakaendeswa zvakanyatsonaka mumapumburu aya, nyeredzi yeropi inogona kupenya kuburikidza nehuvhuni inopisa sauce.
Iyo peanut butter haigoni kuitika sezvakaitika uye muchuwo unewo ginger, iyo inorwisa kushungurudza, kurwisa kupisa, uye inogona kutora chikamu chekuchengetedza chirwere.
Zvimwe
- 1 14-ounce package yakawedzerwa zvakasimba tofu, yakanatswa
- 3 tablespoons dema sesame mbeu
- 2 masvikiroti karoti
- 4 zviduku zviduku
- 2 makapu sipinashi
- 1/4 mukombe cilantro mashizha
- 8 mapeji emupunga wepeji / mapuritsi emapuranga
- 1/3 kapu peanut butter (yakasvibira kana yakaoma)
- 3 tablespoons tamari kana pasi sodium soy sauce
- 1/2 teaspoon sesame mafuta
- 1/4 teaspoon pasi ginger
- 2 tablespoons mushuga kana maple syrup
- 2 tablespoons mupunga wegariga
- 1/2 teaspoon chilic garlic sauce
Kugadzirira
1. Kushandisa tofu nokuvhara chibvumirano mumucheka wekicheni wakachena uye kuisa skillet nehombe huru (kureva tomato huru inogona) pamusoro pe skillet. Regai kugara kwemaminetsi gumi nemashanu kusvika kumakumi maviri. Unwrap the tofu uye slice mumashambati.
2. Isa mbeu dzeSesame mumudziyo usina kudzika uye usungirire mutsara weti tofu mumbeu yeesame, uchimanikidza kuitira kuti mbeu idzi dzisimbe kune tofu.
3. Julienne makaroti kana kuisa zvimedu zvishoma.
Gadzirai zvisikwa zvipfekoni uye gadzira sipinashi. Chengetedza miriwo yose.
4. Kuungana: Gadzirira ndiro yekutonhorera kwemaji uye uise tambo yekicheni pairi. Kushanda nemumwe mupunga wrapper pane imwe nguva, soak the wrapper mumvura kwemaminetsi anenge 15 kusvika kumakumi matatu ekuderedza. Isa iri pajira rekudya. Ita pamusoro pezvikwata zviviri zveti tofu pakati pechando nechingwa chetikiti, scallion, uye sipinashi nemashizha mashoma. Tora mukati uye kumusoro uye pasi peputira kumativi, pfugama kurudyi zvakakwana pasi pekuzadzwa, uye uzviputire sebharito kusvikira yakanamatira kune rimwe divi. Dzokorora pamwe chete nemapuranga uye uchizadza.
5. Kuchengetedza muto mutsva: Whisk pamwe peanut butter, tamari, sesame mafuta, ginger, shuga yakasvibirira, vhiniga uye chiki garlic sauce. Edzai uye gadzirisa nguva yekuita sezvinodiwa.
6. Kushumira mavheti echando nemuchero wekuisa pahote, kana kuatakudza mumudziyo usina kudzivirira wekudya kwemasikati.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shumira aya tofu mazhizha echando nemhando ipi neipi yekudya iwe unofarira! Edzai nedzimwe dzakabikwa red beet hummus kana greek yogurt uye cucumber dip. Ikoko tsvuku inonzi red beet hummus ichapa zvakanyanya fiber, vitamin A , uye potassium, asi chiGiriki yogurt dip ichapa zvakawanda calcium uye mapuroteni.
Kutamba nedipsi uye sauces livens kumusoro ndiro kuitira kuti iwe unakidzwe nekufarikana kwezvokudya zvako zvaunofarira, uye kunyange kuzvipa kumanzwiro ako uye nguva yezuva. Zvichida muto mutsvuku kana kuputika zviri nani pakati pezuva rakanyanyisa rekushanda, asi kune inodziya, yakanyanya kunaka inokwana kuguma kunononoka kwekudya kwezuva.
Kubika uye Kushumira Mazano
Edza kubatanidza iyi recipe nemuto. Funga futi inopisa muzhizha uye inopisa butternut squash kana miso soup pakuwa uye munguva yechando.