Noodle ea Peanut e nang le Tofu le Meroho

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 358

Letlalo - 16g

Carbs - 41g

Protheine - 20g

Kakaretso ea metsotso e 45
Lokisetsa metsotso e 20 , Cook metsotso e 25
Litšebeletso tsa 4 (senoelo se le seng sa 1/4)

Tofu ke lijo tse ngata tsa lijo tsa meroho tse nang le soya tse eketsang liprotheine lijong tse tšelisang empa tse phetseng hantle. Bakeng sa tofu e nang le monate, re qala ho e phuthela ka thaole e hloekileng ea sejana ebe re tlohela metsi hohle kamoo ho ka khonehang. Ka mor'a moo, tofu e fumanoa ka setsoe 'me e koahetsoe ka oli ea 400F. Sena se nolofalletsa tofu ho tiisa le ho lahleloa habonolo ka sejana ntle le ho oela.

Motsoako oa peanut o fumana tatso e monate ho tswa ho ginger e ncha e nyenyane le konofolo ea minced, salate ea tamari ea letsoai, asene ea acidic le oli ea sesame e nkhang hamonate. Khetha sesepe sa sodium sa sodium se fokotsehileng ha u sheba ho fokotsa ho ja letsoai.

Ngoana ea khethiloeng bok choy o etsa ponahalo le ka mabaka a utloahalang. Bok choy ke karolo ea lelapa la meroho ea cruciferous, le tsejoang ka hore na ho ka ba le tšoaetso ea kankere hokae. E sebedise ka sopho le ho tsuba.

Lijo

• 1, 15-ounce phapanyetsane ea phaphali ho tofu
• 1 tablespoon grated ginger e ncha
• 1 e nang le clove e bohareng, e nang le minced
• 1/4 senoelo sa peanut butter
• 2 tablespoons tamari kapa soy sauce
• Lipolepo tse 2 tse hlahisitsoeng ka oli ea sesame
• 1 tablespoon asene ea raese, asene e khubelu kapa cider kapa lero la lime
• 1 teaspoon tsoekere e sootho, sirapo ea maple, mahe a linotsi, kapa lero la agave
• 1/2 teaspoon lero le khubelu
• 1/4 senoelo metsi
• Li-ounces tse 6 li omisitse koro ka kakaretso lipuo kapa spaghetti, kapa udon kapa lo mein noodles
• 2 lihlooho tse bohareng tse bitsoang baby bok choy, tse khethiloeng
• 1 rantipole e khōlō, e tšesaane e tšesaane e sebelisa mandoline kapa thipa

Litokisetso

1. Ho koahela tofu ka thaole e hloekileng ea sejana ebe u beha ntho e boima ka holimo (e leng lebokose la ho itšeha le skillet e boima ka holimo) ho hatella. Lumella metsotso e 15.
2. Preheat oven ho 400F le cube the tofu. Beha pampiri ea ho baka e entsoeng ka letlalo 'me u hlophise e le ngoe. Boha ka metsotso e 25 ho omisa / tiisa tofu. Tlosa ho tloha letsong 'me u lumelle ho pholile.
3. Ho sa le joalo, beha ginger, garlic, butter, tamari, oli ea sesame, asene, tsoekere e sootho, pepere ea foli, le metsi ka blender le ho kopanya ho fihlela metsotso e bonolo, e ka bang metsotso e 20 ho isa ho e 30. Beha ka thōko.

1. Tlisa phepo e kholo ea metsi. Kenya pasta le pheha ho latela litaelo tsa liphutheloana. Metsotso e le 'ngoe pele paseka e etsoa, ​​eketsa bok choy le lihoete metsing' me u bosose ka motsotso o le mong. Tlatsoa.
2. Tlosa pasta, meroho le tophe e phehiloeng hammoho le mongobo oa peanut. Sebeletsa mofuthu kapa o halefile.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Joalokaha u ka bona, mongobo oa peanut o na le botsoalle bo botle haholo. Sebelisa mofuta leha e le ofe oa linotši sebakeng sa libate tsa peanut, boholo ba lirapa tsa morara kapa lero la citrus li tla eketsa acidity eo recipe e e batlang, 'me mofuta ofe kapa ofe oa monate o tla sebetsa mona.

Ha u batle ho senya meroho e phehiloeng? Litlhapi tse mafura li monate ebile li na le phepo e nepahetseng. Leka pelepele e tšepe, lesela le lecha, li-scallions tse khethiloeng, lesapo la spinach kapa limela tsa linaoa. Batla libaka tse khethehileng tsa li-grocery tsa Asia bakeng sa mefuta e sa tšoaneng e kang soba, udon, raese kapa loin noodles.

Litlhahiso tsa ho pheha le ho sebeletsa

Motsoako oa peanut o ka lokisoa ho fihlela matsatsi a mahlano pele ho nako.

Motsoako oa peanut o phaella haholo ho fokotsa-fries, kana kapa tofu le lijana tsa meroho. Moea oa peanut o ka 'na oa thiba ha o tsoakane le li-noodle' me o pholile ka bosiu bo le bong. Haeba e le e teteaneng haholo, u ka e tšesaane ka ho phaella ka ho eketsa tse ling tse seng kae tsa libone tsa metsi le ho kopanya hape.