Sticky Baked Tofu Noodle Bowl Recipe

Nutrition Highlights (pakushanda)

Maoriro - 478

Fati - 12g

Carbs - 72g

Protein - 19g

Nguva Yese 75 min
Prep 40 min , Cook 35 min
Kushumira 4

Manodho ndiro inogona kushandiswa nyore nyore kushandisa chero miriwo yaunenge uine. Iko kunofanirwa kuve nemiti yemichero iyi inocheneswa nekucheka zvakanaka mberi kwenguva, isati yatanga kubika. Yakasimba uye yakawedzera-yakasimba tofu yakaderera muFODMAPs nokuti fiber yakabva kune soybe yakaderedzwa panguva yekuita tofu. Iyo tofu inobva yaiswa mumvura yekushambidza mvura, uye chero mairi oligosaccharides angasara anononoka kubva mairi. Kunyanya kubudisa mvura iyi isati yashambadza iyo tofu inobatsira kuti inyore muto uye inovandudza kuchena.

Zvimwe

• 1/3 kapu uye 2 maspuniji mvura (akaparadzaniswa)
• 1½ maspuniki cornstarch
• ¼ mukombe soy sauce (yakaderedza sodium)
• 3 tablespoons tsvuku tsvuku (yakasungirirwa)
• 2 mashupuni ginger root (minced uye yakasvibiswa)
• 1 tablespoon mirin
• 1 tablespoon rice musvini
• 1 14-ounce pato tofu (imwe yakasimba)
• 8 ounces mupunga Pad Thai noodles (isina kuiswa)
• 2 maspunikiti canola mafuta
• 2 garlic cloves (mutsva, zvishoma zvakapwanyika)
• ¼ pound bhinzi bhinzi (yakachena, yakagadzirirwa uye yakagurwa mu-1-inch vipande)
• 1 mukombe yakachengetwa edamame (yakaoma)
• 1 karoti yakakura (yakakonzerwa uye yakatemwa diagonally mu 1/8-inch thick ovals)
• ½ midzi mutsvuku tsvuku tsvuku (mbeu uye ucheke mu 1 x 1 ½ -makumbo)
• 2 mashupuni swesame mafuta (yakashambadzirwa)
• ½ teaspoon yakapwanyika tsvuku tsvuku tsvuku (kusarudza)

Kugadzirira

1. Preheat oven kusvika 400 F. Shandisa rimmed baking pepa yakawanda nekubika bhiza kana jasi nemafuta e-canola.
2. Muchikamu chiduku, funganya 2 maspuniji emvura uye chibage; bvongodza kusvikira pave rakasviba uye uise parutivi
3. Muchikwata chiduku, unganidza muto we soy , inosara 1/3 mukombe wemvura, shuga yakasvibirira, ginger, mirin, uye rice viniga. Uyai kune chemota pamusoro pemhepo inopisa, zvichiita nguva nenguva. Birai kwemaminitsi maviri. Dzorera kupisa kusvika kumamota, re-mix-mix the cornstarch nemvura, uye shandisa mhepo yakasanganiswa mumucheka unopisa, uchikurudzira nguva dzose. Simmer kusvikira musanganiswa uwedzere, anenge 1 miniti. Bvisa kubva kupisa uye ugoisa parutivi.

1. Pamusoro pemvura, isa zvanza zvemaoko ako zvigadzika kumativi ose maviri e-tofu chigadziro uye kunyanya kunyorovedza pamwe nekudzvinyirira, kufanana nekupinza chipanje, kusvikira zvinowedzera kuoma kuona mvura ichibuda. Dura tofu muhafu yakareba, ezvo upinde muzvikamu gumi nezvitanhatu pamusoro pe 1/3-inch thick.
2. Isa tofu pane yakagadzirwa bheji. Shambai chidimbu chimwe nechimwe nemucheka mutsvuku wemasese kumativi ose maviri. Bika kusvikira pamativi akadzika e-tofu akambomira, 14 kusvika 16 maminitsi. Dzorerai zvidimbu zvekutifu uye dzokera kuchoto kuti ugobika kusvikira mabhoti asvibiswa kana kutamidzirwa kumativi, maminetsi 8 kusvika ku10 mamwe.
3. Kunyange zvazvo tofu iri kubika, muhombe, yakavharwa, inokonzera makirogiramu makumi mana emvura kunopisa pamusoro pekupisa kukuru. Wedzera ma noodles uye dzorera mvura kumota, uchifambisa zvishoma kazhinji kuti uparadzanise bhokisi reododhe muzvipenga. Tanga kuedza kutsvaga mushure memasodho akabika kaviri maminetsi uye ramba uchiedzwa pamaminitsi gumi. Apo maharasi ane nyoro, vidururire mucheteri uye usuke nemvura yakachena.

1. Mune wok or skillet yakakura pamusana-yakanyanya kupisa, mafuta anodziya echipanola, anotinhira kuti apfeke pani. Apo mafuta ari kupisa, wedzera garlic, mahairi vemavara, uye edamame uye simbisa-fry kwemaminiti 1. Wedzera karoti uye bell pepper uye shingaira-fry kwemaminitsi makumi mana, kana kuti miriwo inotanga kuva nyoro. Bvisa garlic cloves uye urasire (izvi zvinochengeta ndiro yakaderera-FODMAP).

1. Wedzera zvakasara zvinokonzerwa neyesi muto mukoti, simbisa kupfeka miriwo, uye kubika anenge imwe miniti. Bvisa kubva kupisa uye svetera muSesame mafuta uye zvakapwanyika tsvuku tsvuku, kana ukashandisa.
2. Gurai noodles mu 4 ndiro. Tambanudza imwe neimwe ndiro nemiti yemiriwo uye 4 zvidimbu zve tofu. Shumira nehuwandu hwe soy sauce kana uchida.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kana iri mupunga wejisi, shandura makodhi ne 4 makapu eiri yakabikwa.

Inotora ¾ pound yehuku nekuda kwe tofu. Panzvimbo yekubheka, dice mbichi yakasvibira uye simudzira-fry iyo mu 2 mashupuni emafuta kusvikira yakanyatsogadzirwa. Izvigadzire parutivi, uye udzorere iyo inopisa fry pamwe nemuchuti usati washumira.

Kuti uite iyi mutsara isina gluten-isina, shandisa sauce isingabhadhari .

Kubika uye Kushumira Mazano

Kuti uwane zviri nyore, shandisa doro rekudya-mboka rakagadzirirwa mutsva kana mazai echando akaoma, vhuvhu, uye karoti.

Sirace inogona kugadzirirwa kare kare uye ichandofiratidzika kusvikira ichidikanwa.