Hoʻokumuʻia nā'ōmaʻomaʻi'ōmaʻomaʻi me ka mākeke i ka mīkini huapalapala a hiki ke hoʻokomoʻia i loko o ka pahu ketchup, ka hakeke barbecue, ka lole hānai vegan a iʻole kekahi o nā lole ulana punahele. Ma kēiaʻanoʻaʻai, ua hoʻouluʻia ka tofu i loko o ka huiʻana i ka meaʻono, e like me ka moa, a laila eʻaila a palalaʻia paha i keʻano o ka moa. Yum. Hiki iāʻoe ke umu ka umu a me ka ulana i kēia mau hua'ōlelo maʻalahi māmā, e pili ana inā makemakeʻoe i mea momona aʻaʻoleʻole. ʻO ka papaʻa a me kaʻaina maikaʻi no nā keiki a me nā meaʻai meaʻai a me nā meaʻaihue !
Inā he houʻoe i ka kukeʻana me ka tofu,ʻo kēia mau meaʻaiʻuʻuku loa he hoʻokahi o nā mea maikaʻi loa e ho'āʻo ai, ma koʻu manaʻo, no ka mea he kama'āina nā meaʻono, aʻaʻoleʻoe e manaʻo e like anaʻoe eʻai nei i ka tofu . ʻO kekahi meaʻai'ē aʻe no ka tofu novices? E ho'āʻo i kahi mea 'ai like me ka mea' ai i ka mea 'ai like me kēia mau balebecua pālua i kāluaʻia .
Keʻimi nei i nā meaʻono e maʻalahi i kaʻohanaʻo Tofu? Eia ka papa inoa piha o nā mea huli .
ʻO kēia mau mea i kāluaʻia a me kaʻai i ka'ōpena'ōmaʻa he meaʻai meaʻai a me ka vegan.
E nānā hoʻi:
Ka mea e pono ai
- 1 ka 'āpana a iʻole ka hoʻokuʻu houʻia,
- makemakeʻia
- 1/3 kapu waiū a me kekahi
- ʻaʻole e ukuʻia ka waiu waiū
- 2 punetēpena kapika
- 1 teaspoon aniani lulu
- 1 teaspoon kalo ma kaʻaila
- 1 teaspoon me kahi pā'ū maeʻa a me ka hoʻolālā hoʻomehanaʻItalia (kō koho)
- 1½ teaspoon ka paʻakai a me ka paʻakai hoʻomaha
- 1/4 teaspoon pepaʻeleʻele
- 1 punetune
- ka lese kūpono (kohoʻole)
Pehea e hana ai
- ʻO ka mua, hoʻomākaukau i kāu tofu. E like me ka hapanui o nā māhele Tofu, he mea maikaʻi loa kēia i ka paʻi mua i ka tofu mua. ʻO kēia ka mea eʻae i ka tofu e hoʻonui i nā meaʻono a me nā mea hoʻonāuki āu e hoʻohui ai. Ināʻoe hou i ka kuke kuke meaʻai aʻaʻole maopopo iāʻoe pehea e kaomi ai i ka tofu, eʻike i kēia alakaʻi maʻalahi ma kahi o ke alakaʻi: pehea e pēhi ai i tofu.
- Ke hoʻokomoʻia kāu tofu, e kāʻei i kāu tofu i nāʻaoʻao i makemakeʻia. No kēia meaʻai, he 1-inch cubes, nā pūʻali "lima" a iʻole nā huapalapala (e pili ana i ka nui o nā hua manu mīni pa'ū) he maikaʻi loa.
- ʻO ka hope aʻe, e hoʻokuʻi pū i ka soymilk, ka mīpona, ka mea'alapuni waiwai , a me nā meaʻala a hiki i ka maʻemaʻe i kahi ākea a me ke ākea a kau i nā paʻi a panko i loko o kekahi kīʻaha.
- E lawe i kēlā'āpana i kēlā me kēia'āpana a kāpiliʻia i loko o ka mela me ka mīpulu me ka mīpulu, a laila e kaomi pono i loko o ka pahu hana a hiki i ka wā e paʻa pono ai.
- E hoʻokuʻu i kēlā me kēia'āpana o ka'ōhinu i kaʻaila i hoʻonāukiʻia a hiki i ka'ōniʻoniʻo gula ma nāʻaoʻao a pau
- E mālama i kāu meaʻai meaʻai me ka ketchup, ka hakeke barbecue a me kahi meaʻono'ē aʻe (makemake au i ka lole Sriracha) a hauoli!
- No kahiʻano momona haʻahaʻa, hiki iāʻoe ke lapalapa i kāu tofu nuggets. E kau i kēlā me kēia'āpana ma kahi pepa pani i uhiʻia i loko o kahi papahe a me ka kukeʻana i nā 350 hekelina no 25 mau minuke, e huli ana i kekahi manawa, a hiki i ka'ōʻele gula.
Hanaʻo ia iʻelua mau lālā o ka meaʻai meaʻai tofu.
Kaʻike pilikino, e pili ana i ka mea i kahuʻia (ʻole i'ōwiliʻia) i nā tohu nuʻukia:
Kaloka: 294, Kaloʻi mai loko mai o ka mom: 75
%ʻAlā Palena
Ka Honua Nui: 8.3g, 13%
ʻAʻa momona: 1.2g, 6%
Cholesterol: 0mg 0%
Sodium: 909mg, 38%
ʻO ka nui o nā'ōpelu: 40.9g, 14%
Fiber Dietary: 5.7g, 23%
Nalu: 5.9g
Pauna: 16.0g
ʻO ka Vitamin A 1%, Hua'ōlelo C 3%, Ka Palapalaki 25%,ʻOka 29%
Nā meaʻai'ē aʻe a me ka Vegan Tofu:
- ʻO Tofu a me Spinach Lasagna
- ʻO Tofu Chili mea kanu
- No Tofu Manicotti Recipes
- ʻO Tofu a me ka ulana me nā hua'ōpala
- Broccoli a me Tofu i ka loleʻo Garlic
- ʻO Tofu Veggie Burgers
- ʻO keʻanoʻo Thai-style Stry-Fry me Tofu a me Hoce Sauce
- ʻO ka lauʻanoʻo BBQ maikaʻi loa
- No ka makanaʻo Tofu Egg
- ʻO Tofu lāuaʻo Veggie Enchiladas
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 175 |
| Ka nui o ka momona | 10 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 529 mg |
| Nā Carbohydrates | 9 g |
| Fiber Dietary | 2 g |
| Pāmua | 17 g |