Lokhu Kushiswa Kwemifino Okunotshani neTofu neSauce Yamantongomane kuyisidlo esinempilo esihlanganisa imifino esanda kuvunwa, itofu enama-protein amaningi, kanye nesosi elinokhilimu elinambitheka. Ilungele isidlo sakusihlwa esisheshayo noma isidlo sasemini esanelisayo, iletha ibhalansi yokudla okunomsoco nokunambithekayo ngenkathi ijabulisa amahlumela okunambitheka.
Izithako
Isisekelo Sokushisa
- Isipuni esingu-1 samafutha emifino (amafutha esesame noma amantongomane nawo asebenza)
- 350g itofu eqinile, ehluziwe futhi enqunywe ngamacube
- Upelepele obomvu ongu-1, osikiwe
- Upelepele oluhlaza ongu-1, osikiwe
- Iminqoba emi-2, esikiwe kancane noma enziwe imichilo emincane
- U-anyanisi omncane ongu-1, osikiwe
- Izigaxa ezimbili zegalikhi, egayiwe
- Isipuni esingu-1 sejinja egayiwe (uyazikhethela ukuthola ukunambitheka okwengeziwe)
- Inkomishi engu-1 yamabhulokoli (uyazikhethela)
- Inqwaba yamachilisi flakes (uyazikhethela)
Isoso Yamantongomane
- Izipuni ezi-3 zebhotela lamantongomane elibushelelezi
- Izipuni ezi-2 zesosi yesoya (enosawoti omncane uma ukhetha)
- Isipuni esingu-1 sejinja lelimi noma uviniga welayisi
- Isipuni esingu-1 soju noma isiraphu ye-maple
- Isigaxa esingu-1 segalikhi, egayiwe kahle (uyazikhethela ukuthola ukunambitheka okwengeziwe)
- Izipuni ezi-2-3 zamanzi (ukwenza isoso libe lincane, njengoba kudingeka)
Iziphakamiso Zokuphaka
- Ilayisi eliphekiwe, ama-noodle, noma i-quinoa
- I-coriander entsha noma u-anyanisi wasentwasahlobo wokuhlobisa
- Imbewu yesesame ethosiwe noma amantongomane achotshoziwe ukuze atholakale ukusha okwengeziwe
Iziqondiso
1. Lungisa iTofu
- Cindezela itofu eqinile phakathi kwephepha lasekhishini noma indwangu yetiye ehlanzekile imizuzu embalwa ukuze ususe amanzi amaningi.
- Sika itofu ibe ngamacube, cishe 2-3cm ngosayizi.
2. Yenza iSauce Yamantongomane
- Esinqanaweni esincane, hlanganisa ibhotela lamantongomane, isosi yesoya, ijusi lelayisi (noma uviniga welayisi), noju (noma isiraphu ye-maple).
- Uma usebenzisa igalikhi egayiwe, yengeze manje ukuze uthole ukunambitheka okwengeziwe.
- Kancane kancane ufake izipuni ezi-2-3 zamanzi kuze kube yilapho isosi ifinyelela ukuqina oyifunayo (iqinile kodwa ingathululeka).
3. Pheka iTofu
- Shisisa isipuni esi-1 samafutha ku-wok noma epanini elikhulu lokuthosa phezu kokushisa okuphakathi nendawo.
- Faka amakhyubhu e-tofu kulayini owodwa, upheke cishe imizuzu engu-2-3 ohlangothini ngalunye, noma kuze kube yilapho ephenduka aphuzi kancane.
- Susa i-tofu epanini bese uyibeka eceleni.
4. Shisa Imifino
- Ku-wok noma epanini elifanayo, engeza enye indawo encane yamafutha uma kudingeka.
- Faka u-anyanisi osikiwe, igalikhi, nejinja egayiwe (uma usebenzisa). Govuza iminithi elingu-1 kuze kube yiphunga elimnandi.
- Faka opelepele abasikiwe, iminqoba, nanoma imiphi imifino eyengeziwe njengamabhulokoli. Shisa cishe imizuzu engu-4-5 noma kuze kube yilapho imifino isiba mnandi-crisp.
- Nonga ngechilli flakes uma uthanda ukushisa.
5. Hlanganisa futhi Engeza Isosi
- Buyisela i-tofu epanini, uyihlanganise nemifino.
- Thela isosi yamantongomane phezu kokushisa, uphonsa kahle ukuze ugoqe zonke izithako ngokulinganayo.
- Pheka eminye imizuzu engu-1-2, uvumele isosi ukuba ishise futhi iqine kancane.
6. Phaka
- Susa okushisayo ekushiseni.
- Kubeke phezu kwelayisi eliphekiwe, ama-noodle, noma i-quinoa.
- Hlobisa nge-coriander entsha, u-anyanisi wasentwasahlobo, imbewu yesesame ethosiwe, noma amantongomane achotshoziwe ukuze uthole ukuthungwa okwengeziwe nokunambitheka.
Amathiphu Okuthola Ukushisa Okumnandi
- Lungisa ukuqina kwesosi yamantongomane ngokungeza amanzi amaningi noma ibhotela lamantongomane ukuze kuvumelane nokuthanda kwakho.
- Faka i-tofu esosi yesoya encane nejinja kusengaphambili ukuze uthole ukunambitheka okwengeziwe.
- Shintsha noma engeza eminye imifino oyithandayo, njengamakhowe, izucchini, noma ummbila omncane.
- Nambitha futhi ulungise izinongo ekugcineni, engeza kancane isosi yesoya noma ukhame ijusi lelayisi uma kudingeka.
Jabulela lokhu Kushiswa Kwemifino Okunotshani neTofu neSauce Yamantongomane njengesidlo esinomsoco, esakhiwe ngemifino esinezinhlobonhlobo, esigcwele imifino e-crunchy nesosi elinokhilimu, elimnandi. Kuyisidlo esiguquguqukayo ongasishintsha ukuze sihambisane nokusemfrijini lakho, okwenza kube lula ukuhlola ukunambitheka okusha ngenkathi uhlala uphilile.
