Maka uto n'ebe ndịda nke ókèala ahụ, a na-ebufu tofu na cilantro na-esi ísì mmiri na Mexico na -echa ọka n'elu ebe a na-egwupụta ya. Ugboro abụọ uzommeputa, ma gbakwunye veggies na achara skewers iji mee ka tofu kabobs, ma ọ bụ, belata tofu n'ime ogige ndị dị egwu ma tinye ha na nri.
Ọ dịtụghị mgbe ị na-agafe? Lelee ihe ndị a na-enyere gị aka .
Ihe Ị Ga-achọ
- 1 na-egbochi ma ọ bụ na-eme ka ọ dịkwuo aka, nke ọma
- 1 tablespoon mmanụ oliv
- 1/4 iko ihe ọṅụṅụ lime
- 2 cloves garlic, minced
- 2 tablespoons ọhụrụ chopped cilantro
- 2 teaspoons chili ntụ ntụ
- 1/4 teaspoon ose cayenne
- Nnu na ose, nụrụ ụtọ
- Nhọrọ: bamboo skewers
Otu esi eme ya
Nke mbụ, dozie tofu gị. Ọtụtụ tofu ga-atọ ụtọ ma ọ bụrụ na i tinye ya na mbụ n'ihi na tofu dị ka ogbo - ka mmiri ị na-eji nwayọọ na-esi na ya pụta, ka mmiri marinade na-atọ ụtọ ọ pụrụ ịmalite! Amaghi otu esi eme ka tofu nke oma? Hụ ntụziaka a dị mfe site na nhazi: Otu esi pịa press.
- Iberibe tofu n'ime ogige okpukpu anọ. Ma ọ bụ, gbanye n'ime cubes na-etinye na bamboo skewers.
- Whisk ọnụ fọdụrụ mmanụ na-etinye tofu, mkpuchi nke ọma. Kwe ka ọ na-agbanye na refrjiraeto maka ọ dịkarịa ala awa abụọ, ma ruo abalị.
- Kpochapu ihe na-esi n'èzí maka okpomọkụ. Jiri mmanu mee ka ihe ndi a ghara idi.
- Doo onfu ma obu achara acho na acho onu na esi nri ruo mgbe ejiri nwayo mee ka ocha buru uzo n'ofe obula.
More tofu recipes
More nri ndị anaghị eri anụ
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 200 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 130 mg |
| Carbohydrates | 17 g |
| Fri nri | 3 g |
| Protein | 14 g |