Kab lus no muaj cov zaub mov yooj yim rau npaj cov protein uas pheej yig: taum paj. Yog tias koj tau muaj kev paub tsis zoo ua tofu, tsis txhob txhawj xeeb. Sim ib zaug ntxiv. Tofu yog ntau yam heev thiab yog qhov zoo, lub plawv noj qab haus huv tsis muaj cov roj cholesterol. Tofu (uas yog ib qho yooj yim condensed, curdled kua mis, ua zoo ib yam li cheese) yog ib qho ntxiv rau kev noj qab haus huv ntxiv rau txhua lub tais thiab yooj yim los sib xyaw thiab sib xyaw nrog cov ntawv qhia zaub mov.
Kauj ruam
Kauj Ruam 1. Yuav cov taum paj
Txawm hais tias pre-made tofu tam sim no muaj nyob hauv ntau lub khw muag khoom thiab khw muag khoom noj, nws yog qhov zoo tshaj plaws los yuav cov tofu tshiab, tsim hauv zos. Ntim tofu tau taug kev ntau kilometers mus rau koj thiab tej zaum yuav muaj cov tshuaj khaws cia uas tuaj yeem txo nws cov saj thiab khoom noj khoom haus. Feem ntau, cov tofu tshiab, zoo dua.
Kauj Ruam 2. Txiav txim seb hom tofu koj xav yuav
Cov tawv/tawv tofu muaj "xuab zeb" kev ntxhib los mos thiab feem ntau yog siv hauv cov zaub mov kib los yog lwm yam tais diav uas xav tau "tuav nruj". Tofu txhob lo lo ntxhuav muaj qhov ua kom du thiab mos dua, tab sis yuav tsum tau saib xyuas nrog kev saib xyuas. Hom tofu no haum tshaj li tofu steak lossis sib xyaw cov khoom qab zib.
Kauj Ruam 3. Nias lub tofu
Yog tias koj siv tofu ntim nrog dej, pov tseg cov dej. Koj tuaj yeem ua qhov no los ntawm nias saum tofu lossis txiav nws. Ua ntej, npaj cov khoom uas nqus dej (ntaub so ntswg lossis ntaub huv) thiab qhov hnyav. Muab tofu nruab nrab ntawm cov khaub ncaws, tso ib lub phaj rau saum nws li qhov hnyav, thiab siv cov tin me me los nias rau ntawm lub phaj. Tsuas yog nias lub tofu maj mam kom txog thaum cov dej tawm los.
Kauj Ruam 4. Txiav cov taum paj rau hauv cov plaub fab lossis cov nyias nyias
Kauj Ruam 5. Ua noj
Tofu tuaj yeem sauteed, kib, ci, ci, thiab lwm yam, kom txog thaum nws khov thiab tawv nqaij khov txaus kom cov tofu zoo li qub thaum kov los ntawm rab diav lossis rab diav rawg.
Kauj Ruam 6. Npaj cov ntses kom sib npaug qhov muag thiab saj ntawm tofu thaum ntxiv kev ntxhib los mos rau lub tais
Kev xaiv cov kua Asian ib txwm yog sib xyaw cov kua ntses thiab cov noob hnav. Koj tseem tuaj yeem ntxiv me ntsis qej thiab cayenne kua txob yog tias koj nyiam. Sprinkle cov noob hnav hla cov ntses raws li qhov ua tiav ua ntej muab tofu.
Kauj Ruam 7. Fry lossis ci tofu
Kauj Ruam 8. Muab cov taum paj tso rau lwm lub tais
Kauj Ruam 9. Muab cov taum paj tso rau hauv lub tais ntim nrog cov khoom xyaw tas los ua kua zaub lossis zaub
Kauj Ruam 10. Saute tofu nrog cov zaub uas xaiv thiab cov ntses
Kauj Ruam 11. Pab tofu hla cov zaub xam lav
Kauj Ruam 12. Ua tus neeg tsis noj nqaij pizza
Ntxiv tofu, zaub basil, cheese, lws suav sauce, txiv ntseej, dos, kua txob ntsuab thiab liab, pob kws qab zib, thiab txiv lws suav rau lub khob noom cookie sai sai uas koj tuaj yeem yuav tom khw. Ci.
Kauj Ruam 13. Pab tofu hla cov noodles thiab nphoo nrog cov ntses qab
Kauj Ruam 14. Hniav taum paj nrog cov zaub ntsuab (zoo li zaub ntsuab) thiab txhuv
Kauj Ruam 15. Ua tofu qhaub cij
Kauj Ruam 16. Yog tias koj xav pab zaub thiab taum paj nrog cov txuj lom, ua cov txuj lom (ua kom dej npau kom txog thaum qee cov dej ntws tawm) thiab siv lawv ua ib qho poob
Lub tswv yim
- Muaj ntau qhov sib txawv ntawm tofu (mos, tus qauv, thiab nyuaj yog qee qhov ntawm lawv). Feem ntau, tofu tau ntim nrog kua ntxiv (uas qab qab heev). Cov kua no feem ntau ua rau saj ntawm tofu tsis nyiam los ntawm ntau tus neeg vim tias thaum cov tofu tau nqus hauv cov kua hauv pob, cov kua ntses thiab lwm yam seasonings tsawg dua rau hauv tofu.
- Lwm txoj hauv kev yog hloov lub tofu nrog cov txuj lom uas phim cov tais koj xav tau. Piv txwv li, rau do kib: lub caij tofu nrog cov qhiav, qej, kua ntses, noob hnav roj, thiab cov txuj lom hauv av. Rau Indian zaub mov: qhiav, qej, curry, cumin, fenugreek, thiab lwm yam. Rau Italian ua noj: oregano, qej, txiv roj roj, zaub basil, thiab lwm yam. Lub caij cov tofu thiab tso rau hauv tub yees rau 1 teev mus txog qhov siab tshaj plaws ntawm 2 hnub. Nco tseg: lub sijhawm no yog lub sijhawm zoo los siv cov hnab yas zipper kaw. Muab cov tofu thiab cov txuj lom tso rau hauv lub hnab, kaw lub hnab thiab tso lub qhov me me rau qhov kawg, tom qab ntawd los ntawm qhov nqus cov pa hauv lub hnab kom nqus nws kom cov seasonings tuaj yeem nkag mus tob rau hauv cov taum paj.
- Sim noj tofu nyoos tam sim ntawd. Koj yuav xav tsis thoob thaum pom tias nws qab qab heev.
- Txoj hauv kev zoo tshaj plaws los ua tofu ua kom qab los noj mov yog nyem dej tawm ntawm cov taum paj rau 1-2 teev ua ntej koj ua noj. Los yog caij tofu thiab cia zaum kom txog thaum cov txuj lom nqus. Txiav cov taum paj rau hauv 4 daim duab plaub thiab muab tso rau ntawm lub phaj uas tau hlua nrog ob txheej ntawm daim ntaub huv. Npog cov tofu nrog ob txheej ntawm daim ntaub huv thiab phaj rau saum. Nias lub tofu nqes los ntawm qhov hnyav ntawm lub phaj, xws li ob peb phau ntawv lossis lub toaster. Thaum koj ua tiav, daim ntaub ntxhua khaub ncaws yuav nqus dej ntau ntawm cov tofu cov dej noo thiab cov tofu yuav muaj cov ntxhia zoo dua thiab tso cai rau lub caij kom nqus tau ntau dua.
- Koj tuaj yeem yooj yim tau txais cov khoom lag luam tofu nyob txhua qhov chaw, tsis hais hauv khw muag khoom, cov khw muag khoom ib txwm muaj, lossis ntawm cov chaw muag khoom ze tshaj plaws.
- Kev sim! Nrog tofu, muaj ntau yam tais diav sib txawv uas koj tuaj yeem ua tau. Koj tuaj yeem hloov txoj kev ua noj ua haus, ntses, thiab sib xyaw ntawm cov khoom xyaw.
- Rau cov tawv nqaij, zoo li kev ntxhib los mos, khov tofu rau tsawg kawg ib hmo. Xaiv tofu uas nws ntim muaj dej (tsis yog tofu mos muag) thiab tso cov tofu ua tiav nrog pob tsis tau qhib hauv lub tub yees. Defrost tofu ua ntej thiab npaj raws li ib txwm muaj. Khov tofu yog qhov zoo tshaj rau cov tais ci lossis ci ci thiab yuav saj zoo dua tshwj xeeb rau cov neeg uas tsis nyiam noj tofu tsis muaj caij nyoog. Ntau yam thiab textured.
- Thaum khov, yaj cov tofu thiab nyem tawm tag nrho cov dej. Tam sim no cov tofu yuav ntau spongy thiab tuaj yeem nqus tau ntau qhov tsw, yog li ceev faj thaum ua nws. Tsis txhob siv cov kua ntses uas muaj piam thaj ntau. Tofu nqus tau zoo heev, yog li qhov qab ntawm qhov muaj ntau ntawm cov seasonings (xws li cov ntses barbecue ib txwm) tuaj yeem kov yeej lwm yam uas koj xav tau.
