Indawo yokudlela yase-Caliber yenkukhu ethosiwe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 353

Amafutha - 12g

I- Carbs - 42g

Amaprotheni - 19g

Isamba Isikhathi 25 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-15
Izinkonzo 6 (1 1/3 izindebe ngayinye)

Ukwenza ilayisi ethosiwe ngokuzenzela kulula kakhulu kunokuba ucabange futhi indlela enhle yokusebenzisa amaprotheni asele, imifino kanye nelayisi eliphekwe. Ukusebenzisa ukudla okuncane okujwayelekile, ungalungisa isidlo esinomsoco nesokwanelisayo emaminithini angaphansi kwengu-20.

Ukulungiselela izitsha zokukhipha ekhaya nakho kukusiza ukuba ugweme noma yikuphi gluten okungenzeka ekudleni. Uma upheka ekhaya, ulawula yonke into engena iresiphi yakho, ngakho-ke ngeke nje ulahle izithako ezingahambisani kahle nesistimu yakho, kodwa ungafaka izithako ezihlinzeka izakhi ezifana ne-fiber, okungase ilahlekelwe ekutheni -kudla okudlayo. Lokhu iresiphi, isibonelo, igcwele izikhumba futhi isusa i-soy sauce ye-tamari-free tamar ukuze wenze isidlo esine-clic-friendly.

Izithako

• 2 amathisipuni amafutha sesame
• Izipuni ezimbili zinciphisa i-tamari ye-sodium gluten-free
• 2 wezipuni irayisi uviniga
• Isipuni esingu-1 ushukela ogqamile
• 2 amathisipuni cornstarch
• 2 wezipuni amafutha kanola
• 1 iqanda elikhulu, elishaywe
• Amazinyo ayisishiyagalombili ama-ounces okuphekwe, aqoshiwe noma aqoshiwe
• 1 indebe elicwengwe amakhowe
• 1 inkomishi isanqante grated
• 1 inkomishi i-peas efriziwe
• 1 inkomishi icwebe iklabishi eluhlaza
• 4 izinkomishi eziphekwe irayisi
• I-¼ indebe egosiwe ne-salted, eqoshiwe

Ukulungiselela

1. Esikhathini esincane esitsheni siphunga amafutha esesame, i-tamari, irayisi i-rice, ushukela, ne-cornstarch; beka eceleni.
2. Sishisa isipuni esisodwa samafutha esikhwameni esikhulu noma ekwakheni ukushisa okukhulu.
3. Engeza iqanda futhi uhlasele ngobumnene; susa kusuka epanini bese ubeka eceleni.
4. Geza amafutha asele e skillet; engeza inkukhu nemifino bese upheka imizuzu emibili kuya kwemi-3.
5. Engeza u-sauce uphinde upheke amaminithi angu-2 ngaphezulu ukuze ukhiphe isobho
6. Engeza ilayisi neqanda eliphekwe.
7. Qhubeka ukupheka, ugqugquzela njalo kuze kube yilapho zonke izithako zishiswa, cishe imizuzu emihlanu.

1. Khonza ugcwele ama-cashews.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ngokungafani ne-soy sauce, i-tamari ayilwanga ngekolweni. Yifunde esitolo sakho sokudla noma emakethe yase-Asia. Ibuye itholakale kalula ezinhlotsheni ezincane ze-sodium. Uma usebenzisa i-soy sauce futhi unesifo se-celiac noma ukungabekezelelani kwe-gluten, qiniseka ukusebenzisa umkhiqizo wamahhala we- gluten .

Esikhundleni senkukhu, sebenzisa i-porc, i-steak, i-shrimp isala noma ushiye inyama ukuze uthole inguqulo yemifino.

Sebenzisa noma yikuphi uhlobo lokupheka okusheshayo noma imifino enqamule kule recipe. Ezinye izindlela zihlanganisa i-pepper bell elicwengekile, ubhontshisi obuhlaza obunqamuziwe, i-broccoli eqoshiwe, noma isipinashi somntwana. Bheka ingxube ye-coleslaw yangaphambili ehlanganiswe neklabishi ekhishwe ngamatshe kanye namaqathe ahlanzekile futhi alungele ukupheka.

Amathiphu wokupheka nokukhonza

Pheka irayisi enkulu ekuqaleni kweviki ye-burritos kanye nezitsha zelayisi. Ezinsukwini ezimbalwa kamuva sebenzisa lokho okusele ukuze wenze iresiphi esheshayo nephilile.