Mekhoa e bonolo ea ho pheha ka mafura a tlase

Litaba

• Ho chesa ke mokhoa o nang le phepo ea ho fokotsa lik'hilojule ha u ntse u etsa lijo tse phetseng hantle le tse monate ka ho sebelisa mekhoa e tlaase ea ho pheha mafura.
• 1. Mokhoa o tlase oa ho pheha mafura: hlohlelletsa ho hadika
• Litlhapi tse halikiloeng li kenyelletsa nako e nyane haholo ea ho itokisetsa 'me ha ho na mafura a ekelitsoeng, ho etsa tlhapi ea ho pheha ka ho halika ka mokhoa o makatsang oa ho khaola lik'hilojule tse sa batleheng.
• 2. Mokhoa oa ho pheha mafura a fokolang: ho pheha litlhapi ka ho halika
• Ho hatella tofu ke tsela e tšabehang ea ho eketsa ho feto-fetoha ha maemo ho li-repertoire tsa hau tse tlase tsa mafura.
• 3. Mokhoa o fokolang oa ho pheha: ho phehella tofu
• Li-cutter tse 3 tsa ho pheha khalori e tlase ea mafura
• Tlhahlobo bakeng sa

Ho chesa ke mokhoa o nang le phepo ea ho fokotsa lik'hilojule ha u ntse u etsa lijo tse phetseng hantle le tse monate ka ho sebelisa mekhoa e tlaase ea ho pheha mafura.

Ho khetha lijo tse matlafatsang, tse matlafatsang ke mohato oa pele oa ho theha lijo tse nang le mafura a phetseng hantle. Empa metsoako ke karolo feela ea ts'ebetso. Mekhoa ea ho itokisa le ho pheha eo u e sebelisang ho fetola metsoako eo hore e be lijo tse se nang mafura e bohlokoa ka ho lekana. Mohlala:

• Ha u tloha ho pan-frying ho ea ho e halikang, kapa ho tloha ho sautéing ho ea ho sutumetsa ho halika, u qoba lik'hilojule tse se nang palo le ligrama tse mafura.
• Ha u sebelisa tofu sebakeng sa nama, ha u khaole mafura feela empa u boloka le nako ea ho pheha, hobane tofu e nka metsotso e seng mekae ho chesa.
• Le tofu u tla be u ntse u fumana lethal dose ea li-isoflavone tsa soya, tse ka fokotsang kotsi ea mefuta e meng ea mofetše oa matsoele le oa mae a bomme le ho bebofatsa maqhubu a chesang mme ho ka sitisa kholo ea lihlahala.

Kahoo, khoeling ena, leka mekhoa e mecha e hlalositsoeng maqepheng ana a mararo. U kanna ua rata liphetho hoo ho tobetsa tofu, ho hlohlelletsa ho halika le ho pheha litlhapi e ka bang mekhoa e mecha.

1. Mokhoa o tlase oa ho pheha mafura: hlohlelletsa ho hadika

Ho chesa ke mokhoa o motle oa ho pheha mafura a tlaase hobane o hloka ho boloka metsoako e ntse e tsamaea ka pane, kahoo oli e nyenyane haholo e hlokahala ho thibela ho khomarela. Hangata oli e sebelisoa ho eketsa tatso.

Ho qala:

• Beha wok kapa skillet e pharaletseng holim'a mocheso o phahameng ho fihlela o chesa.
• Kenya linoko tse kang konofolo le ginger pele, ebe o lateloa ke nama, ebe meroho. (Nama hangata e phehoa pele, ebe e tlosoa e le hore marotholi a ka latsoa meroho; nama e khutlisetsoa ho mop qetellong.) Empa ho tsosa mafura ha ho hloke nama: O ka shapa lijo tse nang le mafura a meroho tse khotsofatsang ka metsotso.
• Leqheka la motsoako o motle oa ho tsuba ke ho lokisetsa: khaola le ho lekanya lisebelisoa tsohle pele ok e chesa; hang ha ho pheha ho qala ho na le nako e nyane bakeng sa eng kapa eng.
• Ho hlohlelletsa khafetsa ho bohlokoa e le hore lisebelisoa tsohle li kopane khafetsa le pane e chesang.

Bala pele ho fumana hore na ho pheha litlhapi ka ho chesa ke mokhoa o motle haholo.

[Hlooho = Ho pheha litlhapi ka ho halika: malebela mabapi le mokhoa ona bakeng sa lijo tsa hau tse mafura a tlase.]

Litlhapi tse halikiloeng li kenyelletsa nako e nyane haholo ea ho itokisetsa 'me ha ho na mafura a ekelitsoeng, ho etsa tlhapi ea ho pheha ka ho halika ka mokhoa o makatsang oa ho khaola lik'hilojule tse sa batleheng.

U ka kenyelletsa litlhapi tse halikiloeng lijong tsa hau tse ngata tse monate tse mafura a tlase!

2. Mokhoa oa ho pheha mafura a fokolang: ho pheha litlhapi ka ho halika

Ho chesa, haholoholo ho 450 ° F kapa ho feta, ke tsela e ntle haholo (leha e sa sebelisoe hangata) ho lokisa litlhapi. Ho chesa ho kenyelletsa mosebetsi o fokolang oa ho itokisetsa pele le mafura a fokolang kapa a seng makae, 'me u ka kenya sejana kahare ebe o tlohela ontong hore e etse mosebetsi oohle (khahlano le tlhoko ea tlhoko ea tlhapi ea tlhapi ea tlhapi ea tlhapi) bakeng sa lijo tsa hau tse tlase tsa mafura.

Ho halika ho molemo bakeng sa:

• tlhapi e felletseng (joalo ka trout, red snapper le grouper)
• litlhapi tsa tlhapi (tse kang tuna le salmon)
• li-fillet tse teteaneng (tse kang cod, flounder le monkfish)

U ka chesa litlhapi tse sa tšoaneng, empa hlokomela hore litlhapi tse tšesaane li tla pheha ka metsotso e seng mekae feela. Mokhoa ona ke mafura a tlaase hobane mafura a fokolang haholo, haeba a le teng, a kenngoa pan. Nama e tla lula e le mongobo ha bokantle bo fetoha khauta e benyang, e hlabosang le e tsoekere.

Pele o chesa litlhapi, etsa li-slits tse bolelele ba lisenthimithara tse tharo ho isa ho tse 4, botebo ba 1/4-inch, tse arohaneng ka holimo (ebang ke litlhapi kapa li-fillets), kahoo marinade e ka kenella nameng. Li-slits tsena li tla etsa hore ho be bonolo ho tseba hore na litlhapi li felile neng: Nama e lokela ho fetoha opaque hohle. U ka boela ua chesa litlhapi holim'a bethe ea meroho (zucchini, tamati, eiee, pelepele), e tla pheha hantle hammoho le litlhapi.

Fumana melemo ea phepo e nepahetseng ea ho phehella tofu ha u pheha mafura a latelang!

[hlooho] Ho phehella tofu: sibolla hore na mokhoa ona o eketsa joang ho feto-fetoha ha lijo tse se nang mafura.]

Ho hatella tofu ke tsela e tšabehang ea ho eketsa ho feto-fetoha ha maemo ho li-repertoire tsa hau tse tlase tsa mafura.

Ho na le mabaka a mabeli a ho tobetsa tofu:

• ho tlosa metsi
• ho kopanya sehlaha sa linaoa

3. Mokhoa o fokolang oa ho pheha: ho phehella tofu

Ho phehella tofu ho felisa bothata leha e le bofe (boleng boo batho ba bangata ba sa bo rateng), 'me phello ke setlolo se monate sa soya se hlabosang bakeng sa lijo tsa hau tse mafura. Tofu ke mofuta o fokolang oa mafura a protheine ha o bapisoa le protheine ea nama ea liphoofolo (li-ounces tse 3 tsa tofu e tiileng e na le ligrama tse 2 tsa mafura a sa tsitsang khahlanong le ligrama tse 6 tsa mafura, 2.4 ea tsona li tletse, ka 3-ounce lean sirloin steak).

Ho hatella tofu ke mokhoa o monate oa ho eketsa moqoqong oa hau oa ho pheha mafura a tlaase hobane o fetola ho lumellana ha tofu, ho etsa hore e be matla le ho hlafuna le ho e fa "molomo" o kang oa nama.

Ho tobetsa tofu e tiileng kapa e eketsehileng (tofu e tiileng le e eketsehileng e na le metsi a fokolang ho feta mefuta e bonolo, kahoo e boloka sebopeho sa eona 'me e loketse mokhoa ona; tofu e bonolo e molemo bakeng sa ho apesa, ho ina, ho hlapa le ho tsitsinyeha):

• Pat the tofu block ka lithaole tsa pampiri ho e omisa.
• Koahela tofu ka thaole e hloekileng ea k'hothone, e behe ka pane e sa tebang (ho bokella metsi leha e le afe).
• Ka holim'a tofu ka boto e boima ea ho itšeha.
• Ka holim'a boto ea ho itšeha ka lipitsa (ho lekanya boto fatše).
• Lumella tofu hore a eme metsotso e 30-60 (ho latela hore na o batla hore block e be compact hakae).
• Hlatsoa pan ka halofo ea ho hatella, ha ho hlokahala.
• Sebelisa mokhoa ona pele u hlatsoa le ho chesa tofu, kapa pele u eketsa tofu ho li-fries, li-stew, casseroles le salate le lijo tse ling tse tlaase tse mafura.

Li-cutter tse 3 tsa ho pheha khalori e tlase ea mafura

1. Ho tiisa soso ka cornstarch ho e-na le motsoako o tloaelehileng oa phofo ea botoro.
2. Ho sebelisa moro oa khōhō o se nang mafura sebakeng sa mefuta e mengata ea mafura.
3. Ho sebelisa oli e nang le tatso e matla haholo (sesame) lijo tse mafura haholo li hloka oli e nyane.

Bakeng sa likeletso tse ling tse ntle mabapi le ho ja hantle, ingolisa ho Sebopeho!

Tlhahlobo bakeng sa