Ināʻoe he meaʻai maʻamau a iʻoleʻoe eʻimi hou nei i nā meaʻaiʻokoʻa houʻole,ʻo kēia buffalo tofu "mau'ēheu wela" hiki ke lilo i ka meaʻai i mea punahele hou.
Ua laula maikaʻiʻiaʻoe:ʻO kēia mau'ēheu manu e like me nā meaʻono a me ka makemakeʻole e ho'ōki i kā lākou hana! ʻO kēia mau meaʻai me ka vegan "'ēheu" me ka paʻi kapi i ka hoʻopunipuni a pau o nā'ēheu kahiko kahiko me ka meaʻole.
Inā heʻaiʻaiʻoe a hāʻule i nā'ēheu, aiʻole, inā makemake waleʻoe eʻoliʻoli i ka wela mai nā meaʻala maikaʻiʻole me nā mea momona a me ka cholesterol o nā'ēheu mīkini maʻamau, e hoʻomāʻona kēia i ka makemake. ʻO kaʻailaʻenaʻena he nui ke komoʻana i ka meaʻono wela, ka pata, ka vīneka, ka meaʻanuʻu Worcestershire, ka pepa cayenne, ka lepo'eleka, a me ka paʻakai. Ma kēiaʻano hoʻonai, e hoʻopau wale i ka margarine vegan ma kahi o ka baila no ka loaʻaʻana o nā meaʻono a like me kaʻulaʻula e hele nei i nā'ēheu.
Mai hopohopo i ka puhiʻana i ka'ōpuʻu'ōpuʻu; e kau wale i ka nānāʻana i ka hikiʻole i nā mea a pau ke hoʻopaʻa i kēia me ka hāʻawiʻole iāʻoe i ka manawa e loaʻa ai ka maʻi. ʻO kaʻoiaʻiʻo, hiki paha iāʻoe ke hele i mua a hana i kahi pālua e lawa ai ka māhele. A iʻole, 'aʻole paha e māhele like!
E hana wikiwiki i ka lole hana puaʻa no ka hukiʻana i kou mau'ēheu, inā makemakeʻoe!
Ka mea e pono ai
- 1 16-oanea i ka tofu, i kāomiʻia
- 1/4 ka lāʻau kānina
- 1/2 tsp. ka paʻakai paʻakai
- 1/2 tsp. kūpulu pele
- 1/4 tsp. pepaʻeleʻele
- 1 i 2 tbsp. ʻo kaʻaila no ka pahūʻana
- 1/4 ka ipu vegan margarine
- ua hoʻololiʻia nā hua vegan
- 1/3 ke kīʻaha o ka'ēheu wela, aiʻole kekahiʻano meaʻono wela e makemake aiʻoe
Pehea e hana ai
- Ke hoʻopau pinepineʻia kāu tofu (E nānā: pehea e kāomi ai i ka tofu e aʻo ai pehea e kaomi ai i tofu i hiki ai iā ia ke pale pono i nā meaʻono a pau o ka mīkini), hiki iāʻoe keʻokiʻoki i nāʻano "manamana" lahilahi, nā pula, nā pōpō, nā mea like me ka maikaʻi.
- I loko o kahi pāpaʻu pāpaʻu aiʻole kahi kākike kāleka zip, e hoʻohui i ka kānina kānikō, ka paʻakai kāleka, ka pele kapi a me ka pepaʻeleʻele. E hoʻopili pono i ka tofu, me kaʻoluʻolu e hoʻoulu e mālama pono i nāʻaoʻao a pau o ka tofu i ka waihona kānina kānina.
- E hōʻalo i kaʻaila i loko o ke kapuaʻiʻanuʻu a iʻole ka skillet ma luna o ka mahana wela, e hoʻohana i ka pākekeʻole inā loaʻa iāʻoe e hoʻemi i ka nui o kaʻaila e pono ai. Hoʻokomo i ka topa a me ka pan-fry ma nāʻaoʻao a pau a hiki wale i ka māmā o ke gula'ōmaʻomaʻo. I ka manawa i moʻa ai ka tofu, e hoʻokuʻuʻia mai ka pā a waihoʻia.
- Hoʻohana i ka pā hoʻokahi (aiʻole kekahiʻano'ē aʻe, i kāu koho), e hoʻonā i ka margarine vegan a iʻole ka waiūpaʻa e pani ma kahi wela wela. I ka wā e hoʻolululuʻia ai, e hoʻomoʻi i ka mīmū o ka'ēheu, e hoʻoulu a hiki i ka huiʻana. E hoʻomoʻa i ka kuʻupuʻu i'ānenaʻia, eʻoluʻolu ana e huli i ka pūliki maikaʻi ma nāʻaoʻao a pau me ka huiʻana o kaʻaila.
- Ke pau ka wela o ke ahi, hiki iāʻoe ke lawe i ka tofu o ka wela a me ka lawelaweʻana iā ia i kahi mahana.
- E lawelawe me kekahi lole lole hānai inā makemakeʻoe. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 276 |
| Ka nui o ka momona | 18 g |
| Ka momona | 3 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 811 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 2 g |
| Pāmua | 17 g |