Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 302
Amafutha - 20g
I-Carbs - 25g
Amaprotheni - 9g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 4 (1 1/4 izinkomishi ngayinye)
Ngaphandle kokungabaza, isisu se-asparagus sithelela phezulu ohlwini lwezintandokazi zemifino entwasahlobo. Ngaphezu kokuthi i-detoxifier enamandla futhi engase ibe nomdlavuza womdlavuza, i-asparagus icebile kwezinye izakhi ezisemqoka, kuhlanganise amavithamini K, C, no-E, i-folate, ithusi, i-selenium, i-thiamini, ne-riboflavin, kanye ne- fiber kanye nama-phytonutrients ukusiza ukuthuthukisa impilo yobuchopho futhi uqoqe ama-radicals mahhala abangela ukuguga.
Ngenkathi i-asparagus egosiwe yi-go-to, kumnandi ukuzama ukugubha ama-pepper kanye nama-pepper aphuzi abomvu nokuphuzi, izinhlanzi ezinomsoco ezinenhliziyo, nomshukela omnandi ne-tangy, ophefumulelwe ngenye yezitsha engizithandayo zase-Asia: i-Kung Pao Chicken . Ngenhlanhla, kunezinhlobonhlobo zama-sauces angama-asia ase-Asia atholakalayo kulezi zinsuku, ngakho-ke akufanele ube nenkinga yokuthola izithako zokwenza lokhu isidlo.
Ecebile ku-glutathione, egcwele ama-antioxidants futhi ecabanga ukuvuselela isimiso somzimba sokuzivikela, le nqubo elula ye-gluten-free-fry iyindlela enomsoco futhi enomnandi yokujabulela enye yemifino ethandekayo yentwasahlobo.
Izithako
- 3 wezipuni low umhluzi yemifino sodium
- 3 wezipuni uviniga balsamic
- 2 wezipuni irayisi iwayini uviniga
- 2 isipuni gluten mahhala hoisin sauce
- 1 isipuni low gluten sodium ekhululekile tamari / soy sauce
- 2 amathisipuni isilimu garlic sauce
- 2 amathisipuni ushukela
- 1 ithispuni cornstarch
- 2 izinkomishi eziqoshiwe ezinjenge-asparagus fresh (~ izingcezu ezingu-1 intshi)
- 2 i-pepper bell, izitshalo zisusiwe futhi zifunwa, zenziwe zibe izingcezu ezingu- ~ 1 intshi
- 1 inkomishi ixubha amantongomane, aqoshiwe kancane
- Isipuni esingu-1 ephezulu yamafutha e-sunflower noma amanye amafutha asindayo
- 3 clove garlic, nengulube
- 1 ithisipuni i-ishijoni yamafutha we-sesame
Ukulungiselela
Yenza i-sauce: Hlanganisa umhluzi, ama-vinegars, i-hoisin sauce, i-tamari, i-chili garlic sauce, ushukela, ne-cornstarch esitsheni sokuxuba esiphakathi. Hlanganisa ngemfoloko noma whisk kuze izithako zihlangene kahle. Beka eceleni kuze kube sekupheleni ukupheka imifino.
Lungisa i-asperagus ne-bell pepper. Faka phakathi izingcezu ezingaba ngu-1 intshi bese ubeka eceleni. Ncoma ugarlic bese ubeka eceleni.
Hlanganisa amantongomane. Ukushisa ama-wok noma ama-large cast iron skillet ekushiseni okuphakathi. Engeza amantongomane emakethe ekwakheni / skillet bese upheka phezu komlilo ophakathi, uvuselela njalo imizuzu emibili kuya kwezingu-3 noma kuze kube yilapho ubhekwa kalula. Susa ku-wok / skillet, bese ubeka eceleni esitsheni uze ulungele ukuyisebenzisa.
Engeza i-sunflower / amafutha emifino kuya esikhwameni esishisayo kanye ne-asparagus ne-garlic egayiwe. Pheka phezu komlilo ophakathi kwamaminithi amathathu, uvuselele njalo. Engeza i-bell pepper, bese upheka amaminithi angu-2 eyengeziwe, bese uthele u-sauce phezu kwama-veggies, bese uqhubeka upheka amaminithi amabili kuya kwa-3 noma kuze kube yilapho ushukela ukhula.
Hlanganisa amafutha we-sesame bese uphazamisa amantongomane bese uhlukanisa ngama-4 servings. Jabulela ngenkathi ushisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Amantongomane angama-almond angashintshwa ngama-alimondi, amantongomane, noma amantongomane akho ozithandayo uma uthanda. I-coconut aminos noma i-Bragg's Liquid Aminos, kokubili okungenayo i-gluten, ingashintshwa esikhundleni se-tamut-free tamari.
Amathiphu wokupheka nokukhonza
Khetha isiqu esincanyana se-asparagusi esizopheka ngokushesha.
Jabulela le recipe ngokwakho ngesidlo sasemini, njengokudla kwe-veggie, noma ngaphezulu kwelayisi ejwayelekile noma irayisi le-cauliflower ukuze uthole isidlo esinomsoco nesiphunga.