Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 255
Amafutha - 11g
I-Carbs - 20g
Amaprotheni - 21g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 2 (2 izinkomishi ngamunye)
Ukukhukhumeza, ukukhukhumeza inkukhu nemifino akufanele kube yinto yokuqala ocabanga ngayo lapho uzama ukudla okunempilo. Thatha futhi wengeze umthamo omkhulu we-flavour for dinner okukuhle kuwe futhi okusheshayo ukwenza. Konke okudingekayo kukhona izithako ezimbalwa kanye ne-skillet enkulu.
I-ginger nogalikhi yizinsikazi ezimbili engizithandayo ngokufaka ukunambitheka kunoma yisiphi isidlo. Yeqa i-powder bese uya izinguqulo ezintsha-kwenza umehluko omkhulu! Ngaphezu kwalokho, inhlanganisela yenkukhu ephilile, i-asparagus ne-rice ensundu inikeza amaprotheni kanye ne-fibre ukukugcina ugcwele futhi unelisekile ngamahora. Ukuthintwa kwe-sodium ephansi ye-soy sauce kunezela ukunambitheka okumnandi kakhulu ngaphandle kwe-sodium eningi kakhulu, ngakho ungagcina ukucindezela kwegazi kuhlolwa.
Izithako
- Isipuni 1 esiphansi sodium soy sauce
- 2 wezipuni irayisi uviniga
- 1/3 indebe yamanzi
- 1 ithisipuni yamafutha sesame
- 1 isipuni se-cornstarch
- 3 clove garlic, nengulube
- Isipuni esingu-1 se-ginger unamathisele (noma i-ginger fresh)
- Isipuni 1 se-lemon
- 1 isipuni samafutha omnqumo, ahlukaniswe
- Isifuba sezinkukhu esingenalutho esingenasikhumba esingama-1 kuya ku-10 kuya ku-10
- 1/2 anyanisi ophakathi, lisikiwe
- I-asparagus eyi-1 yepounds, uthathe izingcezu ezingu-1-intshi
- Ukuhlobisa: anyanisi oluhlaza oqoshiwe kanye nembewu yesame
Ukulungiselela
- Hlanganisa zonke izithako ze-sauce. Beka eceleni.
Sika isifuba sezinkukhu zibe ngamagundane angu-1 intshi bese ugawula imifino.
Phuza ingxenye yamafutha omnqumo esikhwameni esikhulu phezu komlilo ophakathi. U-anyanisi wokupheka ngamafutha kuze kube lula, cishe imizuzu emihlanu. Susa kusuka ku-skillet.
Engeza amafutha asele bese uvula ukushisa kuya phezulu. Engeza inkukhu bese upheka, uphendukela kuze kube yilapho zonke izinhlangothi zibolile, cishe imizuzu engu-10. Engeza isilimo se-asparagusi bese upheka, uvuselela, kuze kube yilapho isitshalo se-asparagus sihlaza okwesibhakabhaka.
Vula ukushisa kuya emaphakathi-phansi bese wengeza anyanisi nosu. Pheka, uvuselele, kuze kube yilapho isiphuzi liqina futhi u-anyanisi ushushu.
Hlukana phakathi kwamacwecwe amabili bese ufafaza anyanisi oluhlaza oqoshiwe kanye nezinhlamvu ze-sesame (ozikhethela). Khonza ngelayisi eliphekiwe noma i-quinoa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma uneminye imifino okudingeka uyisebenzise, njenge-izaqathe, amakhowe noma i-zucchini, engeza yona.
Ungasebenzisa inyama yenkomo, ingulube noma ama-shrimp esikhundleni senkukhu uma ungathanda. Sebenzisa i-tamari ephansi ye-sodium esikhundleni se-soy sauce ye-gluten.
Amathiphu wokupheka nokukhonza
Ngithanda ukuthenga ukunamathiswa kwe-ginger esigabeni sokukhiqizwa esitolo. Yenza umsebenzi we-prep usebenze lula kangangokuthi ungadla etafuleni ngokushesha kakhulu.
Lungisa konke ngaphambi kokuqala ukupheka isipiliyoni esiphezulu sokupheka.
Khonza ngelayisi eliphekiwe noma i-quinoa ukuze udle ukudla.