Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 478
Letlalo - 12g
Carbs - 72g
Protheine - 19g
Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 40 , Cook 35 mets
Litšebeletso 4
Lijana tsa linotši li ka feto-fetoha habonolo ho sebelisa meroho leha e le efe eo u nang le eona. Ho tlameha ho ba le meroho bakeng sa risepe ena e hloekisitsoeng le ho khaola hantle pele ho nako, pele o qala ho pheha. Tofu e tiileng le e tsitsitseng e fokotsehile FODMAP hobane fiber e tsoang ho soya e fokotsehile nakong ea ho etsa tofu. Joale tofu e kenngoa ka har'a metsi a ho itlhatsoa ka metsi, 'me ho ka' na ha etsahala hore oligosaccharide e setseng e senyehe ho eona. Ho hatella metsi ana pele o tsamaisa marotholi ho tofu ho thusa ho noa mongobo le ho ntlafatsa ho silafatsa.
Lijo
- 1/3 senoelo le litepisi tse peli tsa metsi (e arotsoe)
- 1½ di-teaspoon cornstarch
- ¼ senoelo sa soy sauce (e fokotswe sodium)
- 3 tablespoons ke tsoekere e sootho (e tletse)
- Di-teaspoon tse peli tsa motsoako oa motsoako (o fokotsehile 'me o hlajoe o hloekileng)
- Koporo e le 1 ea setlolo
- 1 tablespoon asene ea raese
- 1 14-ounce pakeng tsa tofu (e eketsehileng feme)
- Li-ounces tse 8 tsa raese Pad Thai noodles (e sa koaheloang)
- Di-teaspoon tse 2 tsa oli ea canola
- 2 garlic cloves (e hloekileng, e fokolitsoeng hanyenyane)
- ¼ lipeo tse limilione tse likete (tse hloekileng, tse huliloeng le ho khaola ka likotoana tse 1-cm)
- 1 senoelo sa samole sa shelled (serame)
- 1 rantipole e khōlō (e hlajoe ebe e khaola ka li-ovals tse 1/8-cm)
- ½ pepere e khubelu e tšebelitsoeng e khubelu (peo le ho khaola ka 1 x 1 ½ ka likotoana)
- Dipolepo tse 2 tsa sesame (ho hlajoa ka letsoho)
- ½ teaspoon lero le phofo e khubelu
Litokisetso
- Preheat oven ho 400 F. Felisa pampiri ea ho baka ka letsoho ka seatla se bulehileng ka ho hlahisa spray kapa seaparo ka oli ea canola.
- Ka sekotlolo se senyenyane, kopanya litepisi tse 2 tsa metsi le li-cornstarch; hlohlelletsa ho fihlela le boreleli '
- Ka sekotlolo se senyenyane, kopanya moea oa soya , setseng senoelo sa 1/3, tsoekere e sootho, ginger, seipone le asene ea raese. Tlisa ho pheha ka mocheso o mofuthu, o susumetsang nako le nako. Pheha metsotso e 2. Tlosa mocheso ho fihlela o omisa, o kopanya mochine oa cornstarch le metsi, ebe o tšela motsoako oa cornstarch ka mongobo o chesang, o tsosang kamehla. Ema ho fihlela motsoako o phalla, hoo e ka bang motsotso. Tlosa mocheso 'me u behe ka thōko.
- Ka holim'a metsi, beha liatla tsa matsoho a hao mapolanka ka mahlakoreng a mabeli a marang-rang a tofu ebe o penya ka bonolo esita le khatello, joaloka ho penya seponche ho fihlela ho ba thata ho bona metsi a tsoa. Khaola tofu halofo ka bolelele, joale u phunyeletse ho ea ka likotoana tse 16 tse ka bang bolelele ba 1/3-cm.
- Beha tofu ka pampiri ea ho baka. Hlatsoa sephahla ka seng le letsoho le tšesaane la moriana ka mahlakore ka bobeli. Bake ho fihlela lithako tsa tlase tsa tofu li khabisitse, metsotso e 14 ho isa ho e 16. Fetola likotoana holimo 'me u khutlele ka ontong ho chesa ho fihlela libotlolo li soeufalitsoe kapa li khabisitsoe metseng, metsotso e 8 ho isa ho e 10 ho feta.
- Ha tofu e ntse e baka, ka bongata bo boholo, bo koahetsoeng, tlisa metsi a mane ho ea ho pheha ka mocheso o phahameng. Kenya li-noodle ebe o khutlisetsa metsi ho pheha, o phehella ka makhetlo a 'maloa hore o arohane le li-noodle ka marang-rang. Qala ho hlahloba donity ka mor'a noodle e phehile ka metsotso e 2 mme u tsoele pele ho lekoa metsotso e 1. Ha li-noodle li le bonolo, li tšollele ka har'a sesepa 'me u hlatsoe ka metsi a pholileng.
- Ho mosali kapa sekoti se seholo sa mocheso o mofuthu, oli e futhumetseng ea canola, e phunyeletsang ho apara pan. Ha oli e chesa, eketsa konofolo, linaoa tse tala le edamame 'me u tsose ka metsotso e le' ngoe. Eketsa lihoete le tšepe pepere 'me u tsoele pele ka metsotso e meng e 4, kapa ho fihlela meroho e qala ho ba bonolo. Tlosa litlolo tsa konofolo 'me u lahle (sena se boloka sejana se tlaase-FODMAP).
- Eketsa motsoako oa soy sauce o setseng ho mok, o hlohlelletsa ho apara meroho le ho pheha ka motsotso o mong hape. Tlosa mocheso 'me u tsose ka oli ea sesame le pepere e khubelu ea pepere, haeba u sebelisa.
- Arola li-noodle lijana tse 4. Sekoahelo se seng le se seng se nang le ¼ ea meroho le likarolo tse 4 tsa tofu. Sebeletsa ka moriana o mong oa soya haeba o lakatsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Bakeng sa sekotlolo sa raese, tlosa li-noodle ka likotlolo tse 4 tsa raese e phehiloeng.
E behang ¾ lik'hilograma ea likhoho bakeng sa tofu. Ho e-na le ho baka, khaola khoho e tala 'me u tsokotse ka metsing e 2 ea teaspoon ea oli ho fihlela e phehiloe ka botlalo. E beha ka thōko, 'me ue khutlisetse mokokotlong oa fry le sauce pele o sebeletsa.
E le ho etsa hore mokhoa ona o se na gluten, sebelisa sauce e sa lefelloeng ea soy le gluten .
Litlhahiso tsa ho pheha le ho sebeletsa
E le hore u fumane monyetla o eketsehileng, sebelisa li-grocery store tse lokisitseng linaoa tse tala tse nonneng kapa tse nang le serame, pelepele le lihoete.
Mohobe o ka lokisoa pejana letsatsing le ha ho na le sehatsetsing ho fihlela ho hlokahala.