Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 183
Amafutha - 10g
I-Carbs - 21g
Amaprotheni - 3g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 6 (1 1/4 indebe ngayinye)
Imifino yakho oyintandokazi ivele ibe ne-flavorful nakakhulu. Okokuqala, ulungisa isisekelo sakho semifino esine-orange, ephuzi, nesibhakabhaka. Khona-ke, uthuthukisa ukunambitheka ngokufaka ukugqoka kwakho kwe-Asian-style miso.
Amazambane amazambane aqukethe i-fiber ngaphezulu kunezinye amazambane, futhi awumthombo omuhle kakhulu wevithamini A ne-potassium. Iklabishi iphezulu kumaVithamini C noK futhi iwela eqenjini lezemifino e-cruciferous.
Imifino ye-Cruciferous iqukethe ama-compounds abizwa ngokuthi i-isothiocyanates, engasiza ekunciphiseni ingozi yamanyevuza ekhanda, kuhlanganise ne-canoper esophageal and gastric cancer. Ukuxoshwa ngamathani ama-herbs aqoshiwe kanye nemifino futhi ukwengeza ekuthungeni okuncane kwezinhlamvu ze-sesame kugcina lesi saladi esiphuthumayo, epholile futhi emnandi ukuze sidle.
Izithako
- 3 amazambane amancane noma ama-yam
- I-1/4 indebe enezinyosi ze-sesame
- 1/2 iklabishi ebomvu ikhanda eliphakathi
- Izaqathe ezimbili eziphakathi
- 3 ama-scallions amancane
- 1 inkomishi cilantro
- 1 inkomishi arugula
- 1 isipuni sesame sesipuni
- 1 isipuni miso emhlophe unamathele
- 2 wezipuni irayisi uviniga
- 1 isipuni soy sauce noma tamari
- 1 ithisipuni iginja elisikiwe
- 1 i-clove encane encane, icindezelwe noma igayiwe
Ukulungiselela
1. Hlanganisa amazambane bese ufaka ama-cubes amancane.
Ukushisa amafutha esesame esikhwameni esikhulu bese ufaka amazambane. Ukupheka, kuvuselela ngezikhathi ezithile, kuze kube yilapho amazambane eqala ukugqamile futhi anethenda, cishe amaminithi angu-12. Ukusebenzisa i-spoon esetshenziswe noma i-spatula, dlulisa amazambane esitsheni esikhulu, ushiye noma yikuphi amafutha asele ku-skillet.
3. Okwamanje, shred iklabishi elibomvu kanye julienne noma shred izaqathe.
Hlanganisa kahle ama-scallions futhi uqede kalula i-cilantro ne-arugula. Engeza konke esitsheni nge amazambane bese uphonsa kanye nembewu sesame.
4. Ukwenza ukugqoka: esitsheni esiphakathi, hlanganisa ndawonye i-miso, i-rice uviniga, i-soy sauce, i-ginger, i-garlic kanye namafutha we-sesame asele ekuphekeni amazambane.
5. Gwema ukugqoka nge-slab iklabishi bese ukhonza ngembewu eyengeziwe ye-sesame phezulu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Engeza okunye okuluhlaza okwesibhakabhaka kulokhu iresiphi ehlongozwayo namazambane amazambane abomvu! Amazambane amazambane ama-Purple aqukethe inani eliphakeme kakhulu lomsebenzi wokulwa ne-antioxidant wazo zonke amazambane amazambane, ngenxa ye-anthocyanin ephezulu kanye nokuqukethwe kwe-phenolic. Ukuze ukwandise inani lamaprotheni kule saladi enamandla, engeza ama-cubes we-tofu eqoshiwe noma ebhaka. Ukuze uhlasele iThailand, esikhundleni sembewu yesesame, engeza i-ounce elilodwa (1 ngesandla) wezinkukhu ezigutshiwe.
Amathiphu wokupheka nokukhonza
Jabulela usuku lwakho olulandelayo olubandayo, lapho amazambane eyoba ukuthungwa okuncane.
Le recipe iphinde ibe nesidlo esikhulu sehlangothini ukuze ibhanwe ne- saumoni ebhaka . Isaladi iyakuthanda kakhulu uma idliwe zingakapheli izinsuku ezingu-5 zokulungiselela.