Basa guru pandiro ndiro tofu

Kune vamwe ibhige cube isinganakidze, kune vamwe ipfuma yakawanda yeprotein, iron uye magineti. Chii chinonzi tofu, nzira yekubika, ine hutano uye inogona kutsiva zvimwe zvekudya zvine mapuroteni?

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Chii chinonzi tofu?

Tofu hachisi chinhu kunze kwemuto webhinzi. Inowanikwa nekubatanidza mukaka wesoya (wakafanana nemukaka wemombe chizi). Pamasherufu ezvitoro tinogona kuwana mhando dzakasiyana dze tofu, iyo inonyanya kuzivikanwa uye yakakurumbira muPoland ndeye tofu yakasikwa uye silk tofu. Vanosiyana muhuwandu hwemvura. Yekutanga yakawedzera compact, yechipiri yakapfava uye yakapfava. Muzvitoro, tinogonawo kuwana tofu inonhuhwirira - inopfungaira (iyo inofamba zvakanaka nekabichi, mapodhi, buckwheat, howa uye zvese zvinoshandiswa zvinofamba zvakanaka nesoseji inoputa), tofu neProvencal herbs kana tofu negariki. Sarudzo ye tofu siyana zvinoenderana nezvatinoda kubika kubva mairi. Firm tofu yakanakira kuita marinating, frying, grilling, uye kubika. Inogona kushandiswa kugadzira vegan pork tofu uye vegan minced nyama. Uyezve, silky tofu ndeyekuwedzera kukuru kune soups, sauces, smoothies, uye mamwe mabiko emasikati.

Tofu ine utano here?

Tofu inopfuma yakawanda yeprotein, magineti, calcium uye iron. Ndosaka ichiwanzo kuverengerwa mukudya kwemuriwo uye vegan. Inosimbisa mapfupa, ine simba rinobatsira pamwoyo (inoderedza LDL cholesterol), inotsigira vakadzi panguva yekuenda kumwedzi nekuda kwe phytoestrogens iri mairi. Tofu zvakare iri yakaderera-calori chigadzirwa - 100 g ye tofu ine chete 73 kcal (tiri kutaura nezve unmarinated tofu). Kuenzanisa, 100 g yemazamu ehuku ine 165 kcal, 100 g yesaumoni ine 208 kcal, uye 100 g yenyama yenguruve inenge inenge 210 kcal. Tinogona kutaura kuti tofu "ine hutano" chigadzirwa. Nekudaro, zvakakosha kuyeuka kuti tofu haifanirwe kunge iri yega sosi yeprotein mukudya. Neophyte vegetarians dzimwe nguva vanofunga kuti tofu inzvimbo yakanaka yezvigadzirwa zvemhuka uye vanovimba chete ne tofu sechitubu cheprotein. Vese vezvekudya vanopikisa vanopokana kuti kunyangwe chigadzirwa chinonyanya kukosha hachigone kutsiva chikafu chakasiyana.

Nzira yekuita sei marinade ye tofu?

Vamwe vanhu vanodana tofu "izvo, fu!" nekuda kwekugadzirwa kwayo kwakapfava uye kuravira kwakapfava. Kuravira kwe tofu kunogona kurondedzerwa sekusarerekera (kana kusavapo, vanopikisa ichi chigadzirwa cheAsia vangati). Kune vamwe izvi hazvina kunaka, kune vamwe zvinobatsira. Nekuda kwekusarerekera kwayo, tofu inoshanda zvakasiyana-siyana - inotora zviri nyore kuravira kwemarinade uye inogona kushandiswa sechikafu chinopisa chakadzika-yakakangwa kana sekirimu munyoro mune soup ine cream.

Ndinokurudzira marinades maviri e tofu: vanopa "curd" hunhu hwayo, inofamba zvakanaka nendiro dzakawanda, inogona kudyiwa ichipisa kana kutonhora. Zvisinei, tisati tatanga kuchenesa tofu, tinofanira kusvina mvura kubva mairi. Natural tofu inonyanya kuchekwa kuita zvimedu zvakakora. Rongedza ndiro yacho nemapepa. Isa chidimbu che tofu uye uvhare netauro. Isa chimwe chidimbu che tofu pairi, tauro, uye zvichingodaro kusvikira wapera tofu. Takura tofu kumusoro, sekushandisa skillet kana bhodhi rekucheka (chimwe chinhu chakagadzikana uye chinorema). Siya kwechina cheawa uye wobva watanga kuita marinate. Kana yakamanikidzwa, tofu inowanzogamuchira marinade.

Tofu marinade neuchi uye soy muto

• 1/2 mukombe soy muto
• 3 tablespoons uchi
• 1 teaspoon garlic powder 
• 1 tablespoon cornstarch
• chipunu chechiri

200 g cube ye natural tofu inofanira kuchekwa kuita cubes kana zvimedu (zvidimbu zvakakodzera veg burgers uye zvinogona kutsiva "pork chops"). Tinoisa mumudziyo. Dururira mune izvo zvambotaurwa marinade zvinoshandiswa, vhara mudziyo uye zvinyoro nyoro zvishandure kuitira kuti marinade atenderedze tofu. Tinosiya kanenge hafu yeawa. Zvisinei, tofu yakabikwa usiku hwose mufiriji inonaka zviri nani. Bvisa tofu kubva kune marinade uye fry iyo mupani kusvika kune ndarama. Isai fry (ingo fry ginger negariki, hanyanisi yakasvibirira, pak choi uye shuga pizi mupani, uye shandisa zvese nemupunga noodles kana iwe pachako pakupedzisira) kana kupeta uye kubika hamburger. Iyi tofu inofamba zvakanaka neyakagadzirwa nefrench fries!

Miso marinade

• 1 / 4 girazi remvura 
• 2 tablespoons mupunga vhiniga (inowanikwa muAsia chikamu)
• 2 tablespoons miso 
• 1/2 teaspoon garlic powder 
• pinch ye chili

Miso inogadzirwa nesoya yakaviriswa inopa tofu inonaka. Sanganisa zvese zvinoshandiswa mupoto uye wedzera tofu kune musanganiswa. Bvisa moto uye rega tofu iende mumvura inopisa. Shandura machubhu zvakare uye zvakare kuitira kuti anyatsosanganiswa mumuto.

Tinogona fry kana kubika marinated tofu (10 maminitsi pa 180 degrees). Inonaka sekuperekedza kune Power mbiya. Isa yakabikwa shuga snap peas, yakakangwa tofu chunks, 2 radishes, yakabikwa bulgur ne 1 tablespoon tahini uye grated karoti mundiro. Miso tofu yakanaka kwazvo pamwe nekuwedzerwa kwebhakkwheat yakabikwa nejinger shoma, garlic, karoti mitsetse, broccoli florets (kana zvidimbu zvenhanga yakakangwa), edamame uye nzungu. Ichi chikafu chinodziya chakadaro chakanakira matsutso.

Unogona kugadzira tofu kwemangwanani here?

Mabikirwo maviri e tofu emangwanani anofanirwa kutariswa zvakanyanya. Wokutanga tofu kana tofu "omelette". Tofucznica haina kuravira semazai, uye iwe unofanirwa kuziva izvi usati wazvienzanisa neyechinyakare kudya kwemangwanani. Nekudaro, iyi mhinduro yakanaka kune avo vanoda kuwedzera mamwe akasiyana kune yavo yemazuva ese menyu. Isu tinokwanisa kubata tofu soup semazai akakweshwa uye towedzera zvaunofarira toppings - green hanyanisi, hanyanisi, matomatisi. Iyo inonyanya kufarirwa soup yetofu ine 1 packet natural tofu (200g) yakakanyiwa neforogo, yakasanganiswa ne 1/4 teaspoon turmeric (inotora ruvara rwakanaka rwegoridhe), 1/2 teaspoon munyu mutema (uyo unonaka sezai), munyu munyu, mhiripiri yakawanda. Fry zvose mumafuta omuorivhi kwemaminitsi mashanu. Shumira nehanyanisi yakasvibirira.

Tofu poto nemadomasi:

• Natural tofu 200 g
• Akawanda cherry tomate
• 1/4 hanyanisi 
• 1/4 teaspoon shuga 
• garlic clove
• 1/4 teaspoon yakasvuta paprika

Chandinonyanya kufarira itofu soup ine matomatisi, yandinoshandisa patositi nebhinzi mutomato muto. Fry 1/4 hanyanisi yakagurwa mupani, uchisasa nepini yemunyu uye shuga (izvi zvinopa hanyanisi caramel flavour). Wedzera yakapwanyika garlic clove uye simbisa kweminiti. Wedzera forogo yakachekwa natural tofu, munyu uye kusvuta paprika uye fambisa-fry kwemaminitsi anenge 3-4. Pakupedzisira wedzera cherry tomate uye gadzira mamwe maminitsi maviri kusvikira madomasi ari munyoro. Isu tinoshanda sechikamu chezvinodyiwa zveChirungu zvemangwanani.

PBreakfast is tofu tortilla. Tinogonawo kuibika kwemasikati kana kudya kwemanheru nokuti inogutsa zvikuru. Kubika tofu soup maererano neyekutanga resipi. Pisa tortilla mune pani inopisa ne 1 teaspoon yemafuta. Tinoisa mairi tofu yakakangwa, zvimedu zveavocado, zvimedu zvematomatisi, mhiripiri yejalapeno yakachekwa (kune vanoda zvinonaka zvinonaka), chipunu cheyoga yemiriwo yakakora uye coriander yakachekwa. Isu tinogona zvakare kugadzira flatbread kubva kune tofu zvimedu. Ingo fry the marinated tofu kusvika ndarama yakatsvuka uye uzadze tortilla nayo. Yakanyanya inonaka tortilla mune sandwich vhezheni: ine iceberg lettuce, matomatisi, radishes, girinhi hanyanisi uye tofu yakarungwa mu soy muto.

Iwe unogadzira sei tofu dinner?

Kune akawanda ekubika kwekudya kwemanheru ndiro dzakagadzirwa ne tofu. Silken tofu inogona kuwedzerwa kune ako aunofarira soups kuti uvape ine creamy texture. Ini ndinowedzera 100 g ye silken tofu kune sopu yehuputi kuti ndipe kureruka. Iwe unogona kuwana kamukira yekamukimu yehuputi mune yekupinda pamusoro pezvidya zvenhanga (wedzera tofu panzvimbo yemukaka wekakhuni), asi shanduro yakanakisisa ye tofu dinner ispinashi uye tomato sauce lasagne.

Lasagna ne sipinachi uye tomato muto

Iwe:

• 500 ml tomato pasata 
• 1 karoti
• 1 bulb
• 5 tablespoons mafuta omuorivhi
• 2 mavhavha egariki
• 1 tablespoon oregano 

Lasagna:

• Pasta kurongedza (mashizha)kugadzira lasagna
• 300 g sipinashi
• 200 g silika tofu
• 5 madomasi akaomeswa
• 2 mavhavha egariki
• 3 tablespoons mafuta omuorivhi
• 5 tablespoons breadcrumbs
• 5 tablespoons almond flakes

Kutanga iwe unoda kugadzirira tomato sauce: cheka karoti uye anyanisi mudiki cubes; isa muhari ne 5 tablespoons yemafuta emuorivhi, piniki yemunyu. Dhavhara uye simmer kusvika zvinyoro, zvichikurudzira zvakare uye zvakare - izvi zvinotora maminitsi mashanu. Wedzera 5 minced garlic cloves kune miriwo yakapfava uye uaise kweminiti. Dururira mu 2 ml yematomatisi pasita, wedzera 500 kikapu ye oregano uye simmer yakavharwa pamusoro pekupisa zvishoma kwechina cheawa.

Shamba uye woomesa 300 g yepinashi. Tinocheka. Pisai maspuni matatu emafuta emuorivhi mupani, bvisai 3 garlic yakachekwa clove uye sipinashi. Simmer kusvikira sipinashi yasiya mvura yose. Wedzera 2g silken tofu, 200 madomasi akaomeswa nezuva akachekwa zvakanaka, teaspoon 5 yenzungu, 1/1 teaspoon munyu, 2 teaspoon capers. Sakanidza zvose zvakakwana uye fry kweminiti.

Kubika casserole. Dururira ladle yematomatisi muto pasi, tambanudza mashizha e lasagna, isa 1/3 ye sipinashi mass, uvhare nemashizha e lasagne uye udururire pamusoro petomato sauce. Tinoita izvi kusvikira sipinashi yakawanda yapera. Dururira chikamu chekupedzisira chetomato muto muhari yekubikira. Fukidza zvose ne 5 maspuniji ezvingwa zvechingwa zvakakanyiwa ne5 tablespoons yealmond flakes. Isa muchoto, preheat kusvika madhigirii 180 uye gadzira kwemaminetsi makumi matatu kusvika kumusoro kwatsvukira. Kana isu tisingadi lasagna, tinogona kuisa cannelloni, dumplings kana mapanikake nepinashi.

Tofu chinhu chikuru muvegan "minced meat". Nyama yakadaro inogona kuwedzera kune pasta nematomatisi muto, inogona kuwedzerwa kune chili sin carne, ndiro dzezvinomera, inogona kuiswa ne cannelloni, dumplings uye mapanike.

Nzira yekubika tofu nyama yakakanyiwa?

• 2 cubes ye tofu (200 g imwe neimwe)
• 5 tablespoons mafuta omuorivhi 
• 1 teaspoon granulated garlic
• 2 tablespoons mbiriso flakes 
• 1 teaspoon yakasvuta paprika
• 2 Tbsp soy sauce 
• chipunu chechiri 
• 1/2 teaspoon fennel mbeu

Pwanya tofu neforogo kuitira kuti pave nemapundu. Wedzera zvimwe zvinhu uye sanganisa zvose. Iise pahomwe yakavharwa nepepment pepa uye ugoiparadzira zvakafanana kuitira kuti "nyama" igoverwe. Bika pa200 degrees (kupisa kubva kumusoro kusvika pasi) kwemaminitsi makumi maviri - mushure memaminitsi gumi shandura tofu ne spatula uye gadzira mamwe maminetsi gumi. Iyi "minced" tofu inogona kuomeswa mumabhegi e ziplock. Zvakanakisisa kuzvinyungudusa mufiriji wozozvipfapfaidza mupani usati wawedzera kuchikafu.