ʻO kēia meaʻai no ka tofu kalo me ka lole pesto he mea maʻalahi loa ia e hoʻomākaukau ai i kēlā meaʻono. E lawelawe iā ia ma luna o ka laiki iki, ka pātaʻi, ka pale saladi, a me ka quinoa paha a iʻole nā papa i waihoʻia i kahi sandwich i hoʻouluʻia me nāʻaʻahu. (Aʻoʻoe wale nō paha keʻai i ka tofu i kāpokiʻia i waho o ka pā a hoʻokuʻu i nā'āpana i ka pesto.)
Inā he houʻoe i ka kūʻaiʻana i ka tofu, eʻike ponoʻoe i nāʻano likeʻole o ka tofu pēlāʻaʻoleʻoe e kūʻai i kaʻano hewaʻole.ʻO kēia mea hoʻomākaukau he mea'ē aʻe i ka topa-kāpili-style Chinese e hiki keʻikeʻia ma ka māhele refrigerated o kāu mea kūʻai, kokoke pinepine i nā huahana.
E heluhelu i ka leka ma hope o nā kuhikuhi e pili ana i ke koʻikoʻi o ka hoʻokomoʻana i ka tofu.
Ka mea e pono ai
- No ka Basil Cashew Pesto:
- 1 kapu basil lau (hou)
- 2 punetune keleka (
- hoʻopauʻia )
- 3/4 kapu i nā'āpana cashew (raw)
- 2 punetēpē ka hūna kai
- 2 punetuni
- lemon wai (hou)
- 1 teaspoon ka paʻakai (aʻoi aku i ka mea eʻono ai)
- 1/2 kaʻailaʻaila
- No Tofu:
- 1 paona hou-huʻi tofu (puhiʻia aʻokiʻokiʻia i loko o 1 cubes cubes)
- 1 kaʻailaʻailaʻaila
- 2 punetēpō balsamic vinegar
- ʻO ka paʻakai ka paʻakai
- ʻO ka pepaʻeleʻele i meaʻai
Pehea e hana ai
E hoʻomākaukau i ka lole Palekana
- I ka papa hanaʻai, hoʻohui i nā kumu basil, ka paʻakai, nā'ōpala, ka lewēʻai, ka wai lemon, a me ka paʻakai o ka moana, ka'ōpala a hiki i ke kinona pono.
- Me ka mīkini e holo mau ana, e hoʻonoeʻia ana i kahi kahe o kaʻailaʻaila a hiki i ka pa'ō e hiki ai ke kūlike. ʻAʻole pahaʻoe e hoʻohana i ka piha 1/2 kīʻaha o kaʻailaʻaila a iʻoleʻoe e pono hou aku. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai.
- E mālama i ka pesto i loko o ka pahu i loko o ka pahu fri a hiki i ka wā e hoʻohana ai. Hiki ke mālama i kekahi pesto hou no nā 2 i 3 mau lā i mālamaʻia i loko o ka pahu ukiuki ma ka pahu fri.
ʻO Marinate ka Tofu
- Ma kahi pākeke, eʻoluʻolu e hoʻokuʻu i ka tofu (see Note below) me ka 1 tablespoon o kaʻailaʻaila, ka vīnika balsamic, a ma kahi o 4 a 6 mau punetēpē o ka basil cashew pesto sauce. E uhi a waiho i loko o ka pahu hau no nā hola a iʻole paha i ka pō e marinate.
- Ma mua o ka pailaʻana, e hoʻokuʻu i ka tofu me ka mea wai e mālama pono i nā'ōpena me ka'ōpala.
Eʻai i Tofu
- E puhi i ka umu a 375 F. E hoʻolāʻau i kahi pepa bakena me ka mea kuke aiʻole kaʻaila i hoʻomaʻemaʻe a hoʻokaʻawaleʻia.
- E hoʻolālā i nā kuʻuna o Tofu ma kahi papa hoʻokahi ma ka pepa bakena a hoʻomākaukauʻia no ka 25 a 30 mau minuke, a hiki i ka'ōniʻoni gula.
- Wehe i ka pan mai ka umu mai a lawelawe i ka palaoa i kāpiliʻia ma luna o ka laiki, pasta, aʻo nā gladia me kahi momona o ke koena pesto. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono. Hana lawelawe a wela paha.
Nānā: I ka hanaʻana i ka tofu, he mea nui e kaomi i kāu tofu ma mua o ka hoʻouluʻana me nā mea wai. ʻO kaomiʻana i ka tofu he ala ia e hoʻoulu ai i ka wai nui mai ka tofu i hiki ai iā ia ke hoʻonui i nā meaʻai. E nānā i kēia mea maʻalahi i ka pehea e kaomi ai i tofu . Ua maʻalahi ma mua o kou manaʻo.
Ke Kūlana Manaʻo
- E lawelawe i nā laiki laiki me ka'ōmoku i hoʻomaloʻoʻia me ka lālā, ka mīkī a me ka pinepine o ka lemon zest.
- E lawelawe ma luna o nāʻanuʻu saladi me kaʻaila hou o kaʻailaʻaila a me ka vīnika balsamic.
- E lawelawe i nā kākoʻo o ka veggie me ka pesto keu.
- E lawelawe ma luna o ka pīni i kālaiʻia i hoʻouluʻia me ka waihona pesto a iʻole kaʻaila i kālepaʻoleʻia ma ka paʻakai-ʻole / vegan margarine.
- E kiʻi i ka topa pesto i ka palaoa me nā mea kanu a me ka laiki a me ka quinoa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 532 |
| Ka nui o ka momona | 46 g |
| Ka momona | 7 g |
| Ka momonaʻole | 28 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 765 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 9 g |
| Pāmua | 20 g |