Udindo waukulu pa mbale ndi tofu

Kwa ena ndi cube ya beige yopanda kukoma, kwa ena ndi gwero lambiri la mapuloteni, chitsulo ndi maginito. Kodi tofu ndi chiyani, momwe mungaphikire, ndi yathanzi ndipo ingalowe m'malo mwa zakudya zina zokhala ndi mapuloteni?

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Kodi tofu ndi chiyani?

Tofu si kanthu koma ufa wa nyemba. Imapezedwa ndikumangirira mkaka wa soya (wofanana ndi tchizi cha mkaka wa ng'ombe). Pamasalefu a masitolo tingapeze mitundu yosiyanasiyana ya tofu, yotchuka kwambiri komanso yotchuka ku Poland ndi tofu yachilengedwe ndi silika tofu. Amasiyana m'madzi. Yoyamba ndi yowonjezera, yachiwiri ndi yofewa komanso yofatsa. M'masitolo, tingapezenso tofu onunkhira - kusuta (zomwe zimayenda bwino ndi kabichi, nyemba, buckwheat, bowa ndi zosakaniza zonse zomwe zimayenda bwino ndi soseji yosuta), tofu ndi zitsamba za Provencal kapena tofu ndi adyo. Kusankha tofu zosiyanasiyana zimatengera zomwe tikufuna kuphika kuchokera pamenepo. Tofu yolimba ndi yabwino kuwiritsa, kukazinga, kukazinga, ndi kuphika. Itha kugwiritsidwa ntchito kupanga tofu ya nkhumba ya vegan ndi nyama ya minced. Komanso, silky tofu ndizowonjezera pa supu, sauces, smoothies, ndi zakudya zina zamasana.

Kodi tofu ndi yathanzi?

Tofu ndi gwero lambiri la mapuloteni, maginito, calcium ndi chitsulo. Ndicho chifukwa chake nthawi zambiri amaphatikizidwa muzakudya zamasamba ndi zamasamba. Imalimbitsa mafupa, imakhala ndi phindu pamtima (imachepetsa cholesterol ya LDL), imathandizira amayi panthawi yosiya kusamba chifukwa cha phytoestrogens yomwe ili mmenemo. Tofu ndi mankhwala otsika kwambiri - 100 g ya tofu imakhala ndi 73 kcal yokha (tikukamba za tofu yopanda madzi). Poyerekeza, 100 g ya chifuwa cha nkhuku chili ndi 165 kcal, 100 g ya nsomba imakhala ndi 208 kcal, ndipo 100 g ya minced nkhumba imakhala ndi 210 kcal. Tikhoza kunena kuti tofu ndi "zathanzi" mankhwala. Komabe, ndi bwino kukumbukira kuti tofu sayenera kukhala gwero lokhalo la mapuloteni muzakudya. Odyera zamasamba a Neophyte nthawi zina amaona tofu kukhala choloweza m'malo mwa nyama zonse ndipo amadalira tofu ngati gwero la mapuloteni. Akatswiri onse azakudya amatsutsana kuti ngakhale chinthu chothandiza kwambiri sichingalowe m'malo mwa zakudya zosiyanasiyana.

Kodi mungakonzekere bwanji marinade kwa tofu?

Anthu ena amatcha tofu "kuti, fu!" chifukwa cha mawonekedwe ake osakhwima komanso kukoma kwake kosakhwima. Kukoma kwa tofu kumatha kufotokozedwa ngati kusalowerera ndale (kapena kulibe, otsutsa izi aku Asia anganene). Kwa ena izi ndizovuta, kwa ena ndizopindulitsa. Chifukwa chosalowerera ndale, tofu imakhala yosunthika kwambiri - imatenga kukoma kwa marinade ndipo imatha kugwiritsidwa ntchito ngati chokometsera chotentha chokazinga kapena ngati kirimu wofewa mu supu yokoma.

Ndikupangira marinades awiri a tofu: amapatsa "curd" kukoma kwake, zimayenda bwino ndi mbale zambiri, zimatha kudyedwa zotentha kapena zozizira. Komabe, tisanayambe kusamba tofu, tiyenera kufinya madzi kuchokera mmenemo. Tofu wachilengedwe amadulidwa bwino mu magawo wandiweyani. Lembani mbale ndi matawulo a pepala. Ikani chidutswa cha tofu ndikuphimba ndi thaulo. Ikani chidutswa china cha tofu pa icho, chopukutira, ndi zina zotero mpaka mutatha tofu. Kwezani tofu pamwamba, monga kugwiritsa ntchito skillet kapena bolodi (chinachake chokhazikika ndi cholemetsa). Siyani kwa kotala la ola ndiyeno muyambe marinate. Akakanikizidwa, tofu amatha kuvomereza marinade.

Tofu marinade ndi uchi ndi msuzi wa soya

• 1/2 chikho cha soya msuzi
• Supuni zitatu za uchi
• Supuni 1 ya ufa wa adyo 
• Supuni 1 ya chimanga
• tsabola wakuda

200 g cube ya tofu yachilengedwe iyenera kudulidwa kukhala ma cubes kapena magawo (magawo ndi abwino kwa ma burgers a veg ndipo amatha m'malo mwa "nkhumba ya nkhumba"). Timayika mu chidebe. Thirani zosakaniza zomwe tatchulazi za marinade, kutseka chidebecho ndikuchitembenuza pang'onopang'ono kuti marinade azungulire tofu. Timachoka osachepera theka la ola. Komabe, tofu yophikidwa usiku wonse mufiriji imakoma bwino. Chotsani tofu ku marinade ndi mwachangu mu poto mpaka golide bulauni. Sakanizani mwachangu (ingophikani ginger ndi adyo, anyezi wobiriwira odulidwa, pak choi ndi nandolo za shuga mu poto, ndikutumikirani chirichonse ndi Zakudyazi za mpunga kapena nokha pamapeto) kapena pukutani ndi kuphika hamburger. Tofu iyi imayenda bwino ndi zokazinga zaku France!

Misozi marinade

• Madzi a 1 / 4 
• Supuni 2 vinyo wosasa (omwe akupezeka ku Asia gawo)
• Supuni 2 za miso 
• 1/2 supuni ya supuni ya ufa wa adyo 
• chili chili

Miso ndi phala lopangidwa kuchokera ku soya wonyezimira womwe umapatsa tofu kukoma kwake kwakukulu. Phatikizani zosakaniza zonse mu saucepan ndikuwonjezera tofu kusakaniza. Chotsani chowotcha ndikulola kuti tofu iyende mumadzi otentha. Tembenuzani ma cubes mobwerezabwereza kuti asakanizidwe bwino mu msuzi.

Tikhoza mwachangu kapena kuphika marinated tofu (10 mphindi pa madigiri 180). Zokoma ngati kutsagana ndi mbale ya Power. Ikani nandolo zophika shuga, zokazinga tofu chunks, 2 radishes, bulgur yophika ndi supuni 1 tahini ndi kaloti grated mu mbale. Miso tofu imakhalanso yabwino kwambiri ndi kuwonjezera kwa buckwheat yophika ndi ginger pang'ono, adyo, nthenga za karoti, broccoli florets (kapena zidutswa za dzungu zokazinga), edamame ndi mtedza. Ichi ndi chakudya chotenthetsera chomwe chili choyenera m'dzinja.

Kodi mungapange tofu kadzutsa?

Maphikidwe awiri a tofu am'mawa amafunikira chidwi chapadera. Choyamba tofu kapena tofu "omelet". Tofucznica sichimakula ngati mazira, ndipo muyenera kudziwa izi musanayiyerekezere ndi kadzutsa kakang'ono. Komabe, iyi ndi yankho labwino kwa iwo omwe akufuna kuwonjezera zina pazakudya zawo zatsiku ndi tsiku. Titha kuchitira msuzi wa tofu ngati mazira ophwanyidwa ndikuwonjezera zokometsera zomwe mumakonda - anyezi wobiriwira, anyezi, tomato. Msuzi wa tofu wotchuka kwambiri uli ndi paketi imodzi ya tofu yachilengedwe (1g) yosenda ndi mphanda, yosakaniza ndi 200/1 supuni ya tiyi ya turmeric (idzatenga mtundu wokongola wagolide), 4/1 supuni ya tiyi mchere wakuda (womwe umakonda ngati dzira), uzitsine mchere, tsabola wambiri. Fryani zonse mu mafuta a azitona kwa mphindi 2. Kutumikira ndi wobiriwira anyezi.

Tofu mphika ndi tomato:

• Natural tofu 200 g
• Ambiri chitumbuwa tomato
• 1/4 anyezi 
• 1/4 supuni ya tiyi ya shuga 
• clove wa adyo
• 1/4 supuni ya supuni kusuta paprika

Ndimakonda kwambiri msuzi wa tofu wokhala ndi tomato, womwe ndimawotcha tositi ndi nyemba mu msuzi wa phwetekere. Mwachangu 1/4 anyezi wodulidwa mu poto, ndikuwaza ndi uzitsine wa mchere ndi shuga (izi zimapangitsa anyezi kununkhira kwa caramel). Onjezerani adyo clove wosweka ndikuphika kwa mphindi imodzi. Onjezani mphanda wodulidwa wachilengedwe tofu, mchere ndi paprika wosuta ndikuyambitsa-mwachangu kwa mphindi 3-4. Pomaliza yonjezerani chitumbuwa cha tomato ndikuphika kwa mphindi ziwiri mpaka tomato ali ofewa. Timatumikira monga gawo la chakudya cham'mawa chachingerezi chamasamba.

PChakudya cham'mawa ndi tofu tortilla. Tikhozanso kuphika chakudya chamasana kapena chamadzulo chifukwa ndi chokhutiritsa kwambiri. Kuphika msuzi wa tofu molingana ndi njira yoyamba. Kutenthetsa tortilla mu poto yokazinga ndi supuni 1 ya mafuta. Timayikamo tofu yokazinga, magawo a avocado, magawo a phwetekere, tsabola wa jalapeno wodulidwa pang'ono (kwa okonda zokometsera zokometsera), supuni ya yogati ya masamba ndi coriander wodulidwa. Tikhozanso kupanga mkate wafulati ndi zidutswa za tofu. Ingolani tofu marinated mpaka bulauni wagolide ndikudzaza tortilla nayo. Tortilla yokoma kwambiri mu mtundu wa sangweji: ndi letesi wa iceberg, tomato, radishes, anyezi wobiriwira ndi tofu wothira mu soya msuzi.

Kodi mungapange bwanji tofu dinner?

Pali maphikidwe ambiri azakudya zamadzulo zopangidwa ndi tofu. Silken tofu ikhoza kuwonjezeredwa ku supu zomwe mumakonda kuti muwapatse mawonekedwe okoma. Ndikuwonjezera 100 g wa tofu wa silika ku supu ya kirimu wa dzungu kuti ukhale wopepuka. Mukhoza kupeza Chinsinsi cha zonona za dzungu polemba za mbale za dzungu (onjezani tofu m'malo mwa mkaka wa kokonati) Komabe, chakudya chabwino kwambiri cha tofu ndi sipinachi ndi tomato sauce lasagne.

Lasagna ndi sipinachi ndi phwetekere msuzi

Inu:

• 500 ml ya phwetekere 
• Kaloti 1
• Bulu la 1
• 5 tbsp mafuta a maolivi
• 2 cloves wa adyo
• Supuni 1 ya oregano 

Lasagna:

• Pasta phukusi (mapepala)kupanga lasagna
• 300 g sipinachi
• 200 g silika tofu
• 5 zouma tomato
• 2 cloves wa adyo
• 3 tbsp mafuta a maolivi
• 5 tbsp zinyenyeswazi za mkate
• Supuni 5 za amondi flakes

Choyamba muyenera kukonzekera phwetekere msuzi: kudula kaloti ndi anyezi mu cubes ang'onoang'ono; kuika mu saucepan ndi 5 supuni ya mafuta, uzitsine mchere. Phimbani ndi simmer mpaka wachifundo, oyambitsa mobwerezabwereza - izi zidzatenga pafupifupi mphindi 5. Onjezerani 2 minced adyo cloves ku ndiwo zamasamba zofewa ndikuziwombera kwa mphindi imodzi. Thirani mu 500 ml ya phwetekere ya phwetekere, onjezerani supuni 1 ya oregano ndikuphika pamoto wochepa kwa kotala la ola.

Muzimutsuka ndi kuyanika 300 g wa sipinachi. Timawaza. Kutenthetsa supuni 3 za mafuta a azitona mu poto yokazinga, kutaya 2 odulidwa adyo cloves ndi sipinachi. Simmer mpaka sipinachi itapereka madzi onse. Onjezani 200g tofu silika, 5 tomato wouma dzuwa wodulidwa bwino, supuni imodzi ya nutmeg, 1/1 supuni ya tiyi mchere, supuni ya tiyi ya tiyi. Sakanizani zonse bwinobwino ndi mwachangu kwa mphindi imodzi.

Kuphika casserole. Thirani ladle ya msuzi wa phwetekere pansi, tambani mapepala a lasagna, ikani 1/3 ya misa ya sipinachi, kuphimba ndi mapepala a lasagne ndikutsanulira pa phwetekere msuzi. Timachita izi mpaka sipinachi yatha. Thirani gawo lomaliza la msuzi wa phwetekere mumphika wofukira. Kuwaza chirichonse ndi supuni 5 za zinyenyeswazi zosakaniza ndi supuni 5 za flakes amondi. Ikani mu uvuni, preheat ku madigiri 180 ndi kuphika kwa mphindi 30 mpaka pamwamba golide bulauni. Ngati sitikonda lasagna, tikhoza kuika cannelloni, dumplings kapena zikondamoyo ndi sipinachi.

Tofu ndi chophatikizira chachikulu mu vegan "nyama minced". Nyama yotereyi ikhoza kukhala yowonjezera pa pasitala ndi msuzi wa phwetekere, ikhoza kuwonjezeredwa ku chili sin carne, mbale zamasamba, zikhoza kuikidwa ndi cannelloni, dumplings ndi zikondamoyo.

Kodi mungakonzekere bwanji tofu ndi nyama ya minced?

• 2 cubes tofu (200 g aliyense)
• 5 tbsp mafuta a maolivi 
• Supuni 1 granulated adyo
• Supuni 2 yisiti flakes 
• Supuni 1 yosuta paprika
• Supuni za 2 za msuzi wa soya 
• tsabola wakuda 
• 1/2 supuni ya tiyi ya fennel mbewu

Ponyani tofu ndi mphanda kuti pakhale zotupa. Onjezerani zotsalazo ndikusakaniza zonse. Ikani pa pepala lophika lopangidwa ndi zikopa ndikufalitsa mofanana kuti "nyama" igawidwe mofanana. Kuphika pa madigiri 200 (kutentha kuchokera pamwamba mpaka pansi) kwa mphindi 20 - pambuyo pa mphindi 10 tembenuzirani tofu ndi spatula ndikuphika kwa mphindi 10. Tofu "minced" iyi imatha kuzizira m'matumba a ziplock. Ndi bwino kuzisungunula mufiriji kenako kuzikazinga mu poto musanaziwonjezere ku chakudya.