(48 iivoti)
Ukulayisha ...
Namhlanje ndicacisa indlela yokulungisa wok, imifuno nangona ingeyiyo i-vegan (kuba iisosi inezithako zemvelaphi yezilwanyana), kwaye iphelele, ine-carbohydrate evela kwilayisi, iiproteni ezinikezwe yi-tofu kunye nemifuno emininzi. Ukuba awuzange uzame i-tofu (eyenziwe ngeembotyi zesoya), oku ok yerayisi, imifuno kunye ne-tofu yindlela elungileyo yokwenza. Ukuba awunabuganga, ungazilungiselela leresiphi inye ngokutshintsha i-tofu ngamaqhekeza enkukhu okanye inyama yehagu.
Irayisi, imifuno kunye ne-tofu wok
Isitya esipheleleyo kakhulu sabathandi bokutya baseAsia.
- UBarbara Gonzalo
- Ikhitshi: lwaseMpumalanga
- Uhlobo lweRipeipe: irayisi
- Iinkonzo: 3
- Ixesha lokulungiselela:
- Ixesha lokupheka:
- Ixesha elipheleleyo:
Izithako
- I-180 gr. irayisi ye-basmati
- 200 gr. tofu yendalo
- 70 gr. ipelepele ebomvu
- 50 gr. ipelepele eluhlaza
- 50 gr. itswele
- 80 gr. uzucchini
- 50 gr. umbona oswiti
- I-60 gr. ibrokholi
- Iipunipo ezi-3 zesoya yesosi
- 2 amacephe oyster isosi
- ioli yeoli
Ukulungiselela
I-Tofu ihlala iza kwizikhongozeli ezinamanzi, ke ngaphambi kokuyisebenzisa kuyacetyiswa ukuba uyisonge kwiphepha lokuphekela okanye kwilaphu elicocekileyo kwaye ubeke ubunzima kuyo, uyivumele ukuba iphumle malunga nemizuzu engama-30 ukuze isuse ulwelo oluninzi kangangoko kunokwenzeka. .
Ngoxa i-tofu idonsa, pheka i-basmati irayisi ebhodweni elinamanzi amaninzi ngokulandela imiyalelo yomenzi. Ukucoca kwaye kuphole. Indawo yokuGcina.
Emva kokuba i-tofu ixutywe kakuhle, yinqumle ibe yimichilo okanye idayisi.
Yoyike ngepani ngeoyile encinci de ibe nsundu ngegolide kumacala omabini.
Emva koko yongeza icephe lesosi yesosi kwaye mayipheke imizuzu embalwa kunye nesosi ukuze ingene incasa. Indawo yokuGcina.
Sika imifuno, ipepile ebomvu, ipepile eluhlaza, itswele kunye ne zucchini zibe yimicu. Yahlula i-broccoli kwimithi emincinci.
Songa imifuno kwi-wok ngeoyile encinci malunga nemizuzu eli-10, de sibone ukuba baqala ukungcola.
Yongeza i-tofu, irayisi kunye nengqolowa. Gquba ukuze yonke into ixutywe kakuhle.
Okokugqibela yongeza iisosi kwaye usonge imizuzu emi-3 okanye 4 de irayisi ishushu. Ukulungele ukukhonza.
