Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 165
Amafutha - 8g
I-Carbs - 15g
Amaprotheni - 12g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
Phuma ekamelweni lakho lesidlo sasekuseni bese uzama isitsha se-miso sokugcoba ukuze ususe isidlo sakho sasekuseni. Ukudla kwasekuseni okuvamile kwaseMelika kubonakala kuphakeme kakhulu ushukela owengeziwe kanye / noma amanoni agcwele. Lesi sobho, ngakolunye uhlangothi, sithembele, siphelile futhi sigcwele izithako ezinhle.
I-Miso unamathisela yenziwa kubhontshisi okuvutshiwe futhi ngezinye izikhathi zikhula, futhi njenge-yogurt, igcwele amasiko aphilayo, asebenzayo. Gcina umbhede omncane we-miso unamathisele esiqandisini sakho; ihlala isanda isikhathi eside futhi ihlanganisa kakhulu isaladi yokugqoka, isobho, ngisho ne-popcorn . I-miso ephumuzayo esekelwe "umhluzi" yenza isisekelo esisheshayo nesilula cishe noma yimiphi imifino namaprotheni.
Le recipe eyodwa yokukhonza isebenzisa ama-scallions aqoshiwe, izaqathe ezicwebeziwe, kanye ne-tofu elula eqoshiwe yomzimba namaprotheni.
Izithako
- 10 ama-ounces amanzi
- Amakhanda ama-2 amancane, aqoshiwe
- 1/4 isanqante ephakathi, shredded
- 1 isipuni miso emhlophe unamathele
- 1/2 indebe tofu esithambile
- 1 ithisipuni isinasopuni imbewu sesame
Ukulungiselela
- Letha amanzi, ama-scallions, kanye nesanqante emathumba. Ncishisa ukushisa kumbe.
- Beka i-miso unamathisele esitsheni esincane bese ubeka ingxenye yesine kuya kwengxenye yamanzi indebe esitsheni. Gubha ngokushesha ngemfoloko noma i-whisk kuze kube yilapho i-clumps ihlala.
- Thela isitsha esincane se-miso namanzi embizeni yamanzi.
- Engeza i-tofu ne-nesame imbewu bese uphazamisa. Thelela endishini noma mug bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uyakuthanda isobho se-miso?
Yishintshe ibe isidlo esiphezulu ngokufaka enye ye-soba ephekiwe noma yonke i-noodle kakolweni noma irayisi elibomvu eliphekwe. Gcoba u-broccoli noma i-bok choy, futhi unganezela neqanda le-ramen elibilisiwe ukuze uthole amaprotheni engeziwe.
Amathiphu wokupheka nokukhonza
Amasiko amaningi emhlabeni jikelele adla ukudla okudla okunomsoco. Hlanganisa futhi uzame ukudla okusele isidlo sakusasa sakusihlwa, noma ufake ubhontshisi, tofu, noma ngisho nenkukhu kanye nenhlanzi ngesikhathi esidlweni sasekuseni. Ungase uzizwe unelisekile ngokwengeziwe ngesidlo sakusihlwa esinamandla kakhulu. Ngaphezu kwalokho, kuyindlela enhle yokunciphisa ushukela owengeziwe futhi mhlawumbe uthole ngisho nokwesekwa kwezilwane!