Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 71
Fat - 3g
I- Carbs - 9g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo ezingu-12 (1 ishidi ngalinye leqanda)
Le recipe ithatha isitshalo seShayina , i-egg roll, endizeni enempilo njengoba iphendulela lokhu kokudla okuthosiwe ngokwesiko, okwenziwe ngomunwe ku-baked, version yemifino. Ihlanganiswe neklabishi eluhlaza nebomvu kanye nesosoti, amaqanda amaqanda ahlinzeka nge-puniferous zemifino enamandla yempilo yengqondo. I-slaw iphoswe nge-sauce ekhanyayo neyomngane efaka ukunambitheka ngezithako ezincane.
Leli phepha elincane elincane le-egg roll wraps lingama-khalori angu-55 kuphela ngaphambi kokugcwaliswa. Egcwele ama-veggies, iyindlela ephansi kakhulu yamafutha ye-fibre kanye nobuhle obusekelwe kwisitshalo somqondo nomzimba onempilo.
Izithako
- 12 ama-egg roll wraps
- 4 izinkomishi iklabishi kanye isanqante slaw
- 2 isipuni esincane sodium soy sauce
- 1 isipuni samafutha sesame
- 1/4 isipuni isisindo somunwe
- 1 ithisipuni uju oluhlaza
- 1 isipuni irayisi iwayini uviniga
- 1/4 indebe ye-samsame yokuxubha (ngokuzithandela)
Ukulungiselela
- Preheat ovini kuya 350F.
- Faka ama-roll wraps ngesimo se-diamond (enezingqikithi ezikhonjiwe phezulu nangaphezulu) kwi-baking sheet enezinhlamvu.
- Faka i-slaw esitsheni esiphakathi. Hlaza umsizi we-soy, amafutha, i-ginger, uju, noviniga esitsheni esincane. I-sauce ye-drizzle phezu kwe-slaw bese uphonsa kuze kube yilapho igcoke.
- Spoon spoonful encane yomxube we-slaw phakathi kwengubo ngayinye. Faka ikhonji elingezansi ngaphansi kokugcwalisa; gwema uhlangothi lwesigamu ukumboza ukugcwaliswa. Hlanganisa izinhlangothi zombili, kwesokunxele nangakwesokudla, ngokuqinile ngokumelene nokugcwaliswa; hamba ngaphesheya kwendlela eya ekhoneni eliphezulu. Beka uhlangothi lwe-flap side eceleni kwebhasi lokubhaka. Gweba phezulu ngamafutha, uma ufisa. Bhaka imizuzu engu-15 kuya kwezingu-20 noma kuze kube yizintambo zilula kakhulu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Gcwalisa amaqanda amaqanda ngezinhlobonhlobo zemifino, izithelo, nezinyama. Ungakhetha inkukhu ekhishwe ngamanzi, izinhlanzi ezivuthayo, ama-shrimp, i-ground turkey, noma ingulube ukwenza isidlo seprotheyini. Engeza amahlumela aseBrussels aqoshiwe, i-broccoli rabe, i-pepper e-julienned bell, i-basil, noma i-zucchini ye-twist ehluphayo.
Ukuze uthole ukunambitheka okumnandi, engeza amajikijolo noma amaphisikidi athuliwe noma amapheya. Zifisa kuma-soya, ubhontshisi abamnyama, noma ama-peas snap ukuze ungeze u-fiber ogcwele, omeji ophethwe amaprotheni.
Engeza ukushisa nge-Sriracha noma isardard eshisayo kumxube we-slaw.
Amathiphu wokupheka nokukhonza
Khonza ngesinaphi se-honey noma sauce esiphundu nesiphundu.
Imfucumfucu yamaqabunga e-refrigerate asele esitokisini esingazimele kuze kube yizinsuku ezintathu. Phinda uphinde ubheke kuhhavini imizuzu emihlanu kuya kweyishumi noma i-microwave ephakeme ngamasekhondi angu-60.