Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 71
Amafutha - 5g
I-Carbs - 5g
Amaprotheni - 3g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 12 (1/2 indebe ngayinye)
Le recipe ihlanganisa into esanda kukhonjwa ephansi-FODMAP, ama-oyster amakhowe, ibe yintuthuko nge-Asian favorite bok choy. I-Bok choy isho ukuthi "imifino emhlophe" futhi iza ezinhlobonhlobo eziningana. Le recipe yasungulwa ngamakhanda amakhulu aseBok choy afana nama-lettuce aseRoma, anamaqabunga aluhlaza okwesibhakabhaka kanye neziqu ezimhlophe ezidliwayo ezidliwayo. Ngezinye izikhathi lezi zihlukahlukene zibizwa ngokuthi "pak choy."
Izithako
- ¾ ama-oyster ama-oyster amakhowe
- 3 amapounds bok choy
- 2 wezipuni we-peanut noma i-canola
- 2 wezipuni othosiwe amafutha sesame
- 3 fresh clove clove
- Isipuni esingu-1 isiphunzi se-ginger, sihlutshiwe futhi sincishisiwe
- 2 wezipuni amanzi
- 3 isipuni esinciphile-sodium soy sauce
- 2 amathisipuni ushukela
Ukulungiselela
- Hlanganisa kuphela ama-intshi angu-1/2 phansi kakhulu amaqoqo amakhowe lapho ahlanganiswe khona nendawo ekhulayo. Gcoba amakhowe, kuhlanganise neziqu, zibe yizicucu ezinomlingo.
- Sebenzisa ummese obukhali ukuze uqede iziphetho ezisuka kumabhunki we-bok choy futhi uhlukanise amaqabunga ezimbambo. Hlanganisa izimbambo (iziqu) zibe izingcezu ezingu-1/4-intshi. Beka amaqabunga phezulu komunye nomunye bese uwafaka egogeni. Ubacebe ngamabhrononi angu-1 intshi.
- Esikhathini esikhulu somkhuphu noma epanini enkulu, ushise amafutha we-peanut, i-sesame yamafutha, nama-clove e-garlic ngaphezu komlilo ophakathi. Lungisa ukushisa ukuze ubambe phansi kuze kube yilapho igalikhi iqala ukugqamile, bese ususa i-garlic bese uyibeka kwenye indawo.
- Engeza i-ginger bese ugijima kuze kube yilapho iqala ukugqamile. Engeza amakhowe kanye ne-bok choy. Vula ukushisa kuze kube semkhatsini ophezulu bese ugxila-gazinga imifino cishe imizuzu emihlanu, kuze kube yilapho ephihliwe.
- Engeza amanzi, i-soy sauce, noshukela. Vala ummbila bese uletha uketshezi phansi kuze kube ngamathumba. Lungisa ukushisa ukuze ugcine ukumisa nokushayela imifino imizuzu emithathu. Uma kunesidingo, ukuvimbela ukunamathela, engeza ezinye izipuni eziyi-1 noma ezimbili zamanzi ku-skillet.
Ukuhlukahluka Kwesithako kanye Nokusekela
Amakhowe ngokuvamile awabhekwa njenge-low-FODMAP, ngakho unamathele kuma-oyster amakhowe, atholakale njengento ephansi ye-FODMAP.
Ukwenza le recipe-free, sebenzisa i -sauce-soy gluten-free .
Amathiphu wokupheka nokukhonza
Hlukanisa futhi uhlanza iqabunga ngalinye le-bok choy ukuze ususe noma isiphi isihlabathi noma umhlabathi ongase ubambelele ekugcineni kwesitshalo.
Shishisa ukungcola okubonakalayo kumakhowe we-oyster uma kunesidingo bese ubapha ngokushesha ngaphambi kokuwaqothula zibe yizicucu.