Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 333
Amafutha - 13g
I- Carbs - 16g
Amaprotheni - 40g
Ingqikithi Isikhathi esingama-35
Prep 20 min , Pheka iminithi engu-15
Izinkonzo 4
AmaSaladi nokwanelisa ngokuvamile akahambanga emushweni ofanayo. Kodwa le saladi eqoshiwe yase-Asia igcwele amaprotheni avela enkukhu e-garlic-ginger eqoshiwe, edamame, namathani wezinkukhu, imifino eluhlaza. Ayikho ukunambitheka kwe-flavour kusuka emakhambi ahlanzekile, amasha kanye nokugqoka i-tangy soy-lime.
Izithako
- 1 isipuni samafutha sesame
- 3 i-clove garlic, ehlutshiwe futhi ehlanjululwe kahle
- I-inch-piece ye-ginger, igayiwe
- ¼ isipuni usawoti
- I-1 ¼ amakhilogremu angama-chicken angenamsoco
- 1 ikhanda ibhotela ulethisi, oqoshiwe
- Isikhwama esine-9 ounce esikhishwe iklabishi
- 1 isanqante enkulu, ihlutshiwe futhi igayiwe
- 1 inkomishi edamedal eledam, ehlanjululwe
- Ikhukhamba 1, eqoshiwe
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- Ama-scallions amabili, aqoshiwe
- 2 wezipuni mint, oqoshiwe
- 2 wezipuni cilantro, oqoshiwe
- Izipuni ezimbili zinciphisa i-sodium soy sauce
- 1 isipuni samafutha sesame
- 1 ithisipuni uju
- Umusi we-1 lime
Ukulungiselela
- Ngesitsha esincane, hlanganisa ndawonye i-sesame, i-garlic, i-ginger, nosawoti. Gubha zonke izikhumba zezinkukhu nendawo endaweni ye-zip-top esiqandisini ukuze uhambise amahora angu-8.
- Uma usulungele ukupheka, u-oyela ama-grate we-grill bese usetha ukushisa okuphakathi. Uma ushisayo, faka inkukhu ku-grill bese upheka imizuzu engu-5 kuya kwengu-7 ngakwesinye isikhathi kuze kube yilapho kubhaliswa khona izinhlamvu ze-grill nezinkukhu ezingu-160F endaweni yayo ebanzi kakhulu. Susa kusuka ku-grill bese ubeka eceleni ukuze uphole.
- Ngenkathi inkukhu ibhaqa, uphonsa ulethisi, iklabishi, isanqante, i-edamame, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi, ama-scallions, i-mint, ne-cilantro ndawonye esitsheni esikhulu. Uma inkukhu isilahlile kancane, yenze izingcezu zezinkuni zifakwe ngefoloko. Engeza esitsheni nemifino.
- Esikhathini esiphakathi, gcoba u-soy sauce, i-sesame yamafutha, uju, ne-lime juice. Engeza ku isaladi bese ushaya ukuhlanganisa. Khonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungadli inyama? Le isaladi ingenziwa kalula ngokungenasici ngokususa inkukhu ye- tofu . Cindezela i-tofu eyomile, uthathe ama-cubes angamalingo, bese uphonsa nge-paste ye-ginger-garlic. Ungase ufune ukungeza elinye isipuni samafutha we-sameya ukuze usize unciphise futhi ugqoke i-tofu. Skewer the tofu ngaphambi kokugcoba imizuzu embalwa ngakwesokunene ngakho-ke awekho emagcekeni.
Nakuba le isaladi inokugcwaliswa okunengi, uma ungathanda ukuyikhulula kancane nge-carbohydrate eyinkimbinkimbi, uphonsa endaweni enkulu yelayisi elibomvu eliphekiwe noma i-quinoa, zombili zazo zigcwele i-fiber futhi zengeze ekubaleni kwamaprotheni.
Ungayenza futhi isaladi ye-noodle, ukuyixuba nge-noodle elayisi ephekwe futhi ehlile. Abathola endaweni yase-Asia yezitolo eziningi zokudla.
Amathiphu wokupheka nokukhonza
Okuthandayo kakhulu ngama-saladi okwenziwe ngeklabishi ukuthi awufuni, ngakho-ke ungenza isaladi yakho kusengaphambili njengendlela elula, yokudla nokudla.
Okufanayo akunakusho nge-ulethisi, ngakho-ke ngingawufaka esikhwameni esithile bese ngiphonsa ndawonye ngaphambi kokudla. Kungase kudingeke ukhanyise ukugqoka kancane, ngakho-ke paka umkhawulo owengeziwe wokukhipha isaladi ngaphambi kokudla.
Ukhohlwe ukuhlanza inkukhu yakho? Ungakhathazeki-njalo ngiyakwenza njalo! Kuzoba namanje ukunambitheka okuningi uma unikeza ukugeza okusheshayo okungamaminithi angu-15 ku-garlic kanye ne-ginger.
Uthole izitshalo ezisele ngemuva kokwenza le recipe? Hlanganisa i-mint kanye ne-cilantro kanye namafutha omnqumo kanye ne-juice ye-lime ku-processor yokudla ye-pesto ye-tangy ukuze usebenze ngezingulube ezintsha noma ezigcobe. Uma wazi ukuthi ngeke usebenzise i-ginger yakho, yifake bese uyigcina efrijini, lapho ungayifaka khona iqhwa usebenzisa i-grater microplane.
Ukuze ulondoloze isikhathi, bheka iklabishi ekhishwe ngaphambili noma eqoshiwe, i-ulethisi ne-izaqathe.