Lintho tsa motheo tsa ho pheha
Litaba tse monate: tofu ke e 'ngoe ea lijo tse bonolo le tse feto-fetohang ka ho fetisisa ho li etsa! Tatso ea eona e bonolo e tsamaea hantle le ntho leha e le efe, 'me protheine ea eona e etsa hore e be setsi sa lijo tse ngata tsa vegan le tsa meroho.
U tla fumana mefuta e mengata e fapaneng ea tofu mabenkeleng. Soft tofu e ntle bakeng sa sopho, ho ea ka Susan Westmoreland, mookameli oa culinary oa Good Housekeeping Institute. O re: “Tofu e boima bo mahareng le e tiileng e ntle bakeng sa ho halika, ho baka, esita le ho belisoa.
Ho fetola setene sena se sesoeu sa protheine e hloekileng lijong tsa mantsiboea, ho molemo ho tseba maqheka a 'maloa.
Hlakola tofu. Tofu e tletse ka metsing 'me e tšoana haholo le seponche - haeba u sa ntše metsi a khale, u ke ke ua khona ho fa tofu tatso e ncha. Ho bonolo haholo, leha e hloka moralo o itseng esale pele.
1. Bula sephutheloana sa tofu e thata, e tletseng metsi le drain. Khaola tofu ka likotoana. U lokela ho fumana likotoana tse 4-6.
2. Beha lilae tsa tofu ka lera le le leng holim'a lithaole tsa pampiri. Koahela tofu ka lithaole tse ling tsa pampiri ebe u beha mochine ofe kapa ofe ka holimo: lekotikoti kapa buka ea ho pheha. Empa u se ke ua beha boima bo bongata ho eona e le hore u se ke ua senya tofu.
3. Tlohela tofu bonyane metsotso ea 30, empa lihora tse 'maloa li molemo. U ka e tlohela letsatsi lohle kapa bosiu bo le bong, feela u e behe ka sehatsetsing. Haeba u potlakile, tobetsa abs ka matsoho a hau ho fokotsa nako ho fihlela metsotso e 15.
Ka mor'a moo, o ka pheha tofu ka tsela leha e le efe eo ue ratang.
Marinate tofu. Ntle le pickling, tofu e ke ke ea ba le tatso leha e le efe. Ho na le litlolo tse ngata tsa marinating 'me tse ngata tsa tsona li na le oli. Empa ho molemo ho marinate ntle le ho sebelisa oli. Tofu e na le metsi a mangata, esita le ka mor'a ho hatelloa, 'me oli le metsi ha li kopane. Ho sebelisa oli ka marinade ho tla etsa letheba la oli holim'a tofu 'me litlolo li ke ke tsa monya. Ka hona, tlosa oli ka marinades ka asene, soy sauce kapa lero la citrus. Leka litlolo tsa marinade ho fumana tatso eo u e ratang haholo.
Sebelisa cornstarch. E tla etsa hore tofu e be lekhalo le monate la crispy hape e e thuse hore e se ke ea khomarela pan.
1. Feela u e fafatse ka cornstarch pele u halika.
2. Kapa u behe tofu e marinated ka mokotleng o moholo oa ziplock. Ebe u eketsa halofo ea kopi ea starch ea poone, koala 'me u sisinyehe hantle. Shake tofu ka colander holim'a teba ho sisinya ho feteletseng. Ebe o chesa tofu.
Litsela tsa boitokiso
Sejo sa tofu se ka ba ntho leha e le efe - e monate, e monate, e monate. Ntho ea bohlokoa ka ho fetisisa bakeng sa tofu ke li-seasoning tse fanang ka linaoa tatso leha e le efe le monko. Tofu e ka tšeloa ka letsoai, e entsoe ka sechu, ea behoa, ea tsuba, ea sebelisoa e le ho tlatsa liphae, lihlahisoa tse pentiloeng, li-dumplings le li-pancake. E ka kopanngoa le morara o omisitsoeng, tsoekere kapa jeme, o ka etsa li-cheesecake, likuku tsa curd le li-sandwich pastes ho eona. E kenngoa lijana ka bongata ba 40 - 80% ea lihlahisoa tse ling. E tšele ka har'a soso ea chili - e tla latsoeha joalo ka chilisi, e kopanye le cocoa le tsoekere - 'me e tla tlala kuku e monate ea chokolete.
Molao o ka sehloohong oa ho etsa tofu ke hore ha e ntse e tsamaea ka nako e telele, tatso e tla ba e ruileng haholoanyane. Kahoo, haeba u e petelitse hantle 'me u e tlohela hore e tsamaee lihora tse' maloa kapa bosiu bo le bong, joale sejana sa hau se tla u thabisa. Marinated tofu e ka sebelisoa ka boeona kapa e le motsoako oa salate, pastas, li-stew, li-noodle tsa Asia, sopho le tse ling. Mona ke tse ling tsa li-marinades tsa tofu tse tloaelehileng haholo.
Marinated tofu e nang le ginger
O tla hloka:
150 g tofu
3-4 tbsp. l. soy sauce
ginger ea 4 cm, e khabeloa hantle
1 st. l. sesame kapa oli efe kapa efe ea meroho
Recipe:
1. Kopanya soy sauce, ginger le tofu. Tlohela bosiu ka sehatsetsing.
2. Fry ka oli kapa sechu ka oli. E lokile!
Marinated tofu e nang le lero la lemone
O tla hloka:
200 g tofu
1/4 khalase ea lero la lemone
3 Art. L. soy sauce
2 Bonono. k. oli ea mohloaare
2 tsp motsoako ofe kapa ofe oa litlama
Lihora tse 1/2. L. pepere e ntšo
Recipe:
1. Kopanya lero la lemone, pepere, soy sauce, seasonings le tofu. Tlohela ho marinate bosiung bo bong. U ka boela ua leka ho eketsa oli ea mohloaare ka ho toba ho marinade.
2. Fry ka oli kapa sechu ka oli. Kapa feela sechu haeba oli e ne e se e ntse e le marinade.
Marinated Tofu e nang le Sirapo ea Maple
O tla hloka:
275g tofu, e khaotsoeng
1/4 senoelo sa metsi
2 tablespoons tamari kapa soy sauce
Khaba e 1 ea asene ea apole
1 tablespoon maple sirapo
1/8 teaspoon pepere e chesang fatše
1 lihora. L. cornstarch
Recipe:
1. Kopanya metsi, soy sauce, asene, sirapo le pepere. Kenya tofu e entsoeng ka letsoai 'me u e lumelle hore e tsamaee ka ho e koahela ka sehatsetsing bonyane metsotso e 15. Haeba u e lumella hore e tsamaee nako e telele, e tla ba le tatso e matla haholoanyane.
2. Hlakola tofu, empa u se ke ua lahla metsi.
3. Fokotsa tofu ka pane ho fihlela e le putsoa ea khauta. O ka eketsa oli ea meroho.
4. Kopanya metsi a marinade le cornstarch. Tšela sauce ka pan 'me u phehe ho fihlela e teteaneng. Ebe u kopanya sauce e lokiselitsoeng le tofu.
5. Sebeletsa kamoo u ratang ka meroho, salate kapa lijo-thollo. Boloka lintho tse setseng ka sejaneng se koetsoeng ka sehatsetsing matsatsi a 4 ho isa ho a 5.