Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 400
Amafutha - 8g
I- Carbs - 47g
Amaprotheni - 34g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-15
Izinkonzo 2
Ukuthatha amaShayina kudume ngokugcwele nge-sodium . Phakathi kwe-ushukela nama-sodium-laden sauces, inyama enomsoco, amaqanda amaqanda kanye nelayisi elithosiwe, ukudla okukuthathayo kungafaka ngokushesha uma kuziwa kumafutha agcwele kanye nosawoti. Indlela engcono ukwenza eyakho ekhaya. Kungase kubonakale kusabisa ekuqaleni, kodwa empeleni kulula kakhulu futhi akudingi izithako eziningi kakhulu.
Le iresiphi yenkukhu ephuzi e-orange isebenzisa ijusi elisha le-orange, i-garlic, i-ginger, ne-red pepper flakes yamathani we-flavour ngaphandle kwe-sugar added noma usawoti. I-sodium kuphela iphuma kancane kancane kwe-sodium soy sauce encishisiwe, okucwaninga kubonisa ukuthi empeleni kunganciphisa inani le-sodium ezitsha ngaphandle kokuthinta ukunambitheka. Ukubheka inkukhu esikhundleni sokugaya futhi ukuwuthela futhi ukwandisa inqwaba izaqathe kwenza lokhu kudla kube kuhle nakakhulu.
Khonza lesi sidlo ngehlangothini lelayisi eliphekiwe noma i-quinoa futhi uphezulu nge-anyanisi aluhlaza okwesibhakabhaka nama-red pepper amafulegi we-version elula kakhulu ye-takeout enempilo kakhulu. Konke kuhlangana ndawonye emaminithini angaba ngu-30-okuphelele ngesidlo sakusihlwa samasonto onke!
Izithako
- I-3/4 indebe ye-orange ye-orange, esanda kufakwa (kusuka ema-oranges angaba ngu-2)
- zest kusuka 1/2 i orange
- Isipuni esingu-1 low-sodium soy sauce
- 2 clove garlic
- 2 amathisipuni ginger fresh grated
- 2 amathisipuni amaqabunga abomvu pepper
- 2 amathisipuni cornstarch
- 1 ithisipuni yamafutha sesame
- 1 isifuba esingenalutho esingenasici (ama-ounces angu-8), uthathe ama-cubes angu-1 intshi
- Izaqathe ezimbili eziphakathi, ezicucwe kancane
- 1 inkomishi ephuziwe irayisi noma i-quinoa
- 2 anyanisi anyanisi oluhlaza
- ama-flakes obomvu we-pepper, ukunambitha
Ukulungiselela
- Esikhathini esitsheni esiphakathi, hlanganisa ndawonye izithako ze-sauce. Beka eceleni.
- Ukushisa amafutha esikhwameni esikhulu se-skillet phezu komlilo ophakathi. Engeza inkukhu, ivuselela ngezikhathi ezithile ukuze zonke izinhlangothi zitholakale zipholile. Uma inkukhu inesibhakabhaka, engeza izaqathe bese upheka, uvuselela, kuze kube yilapho izaqathe zitholwa, cishe imizuzu emihlanu.
- Thela nge-sauce uphinde upheke kuze kube yilapho isiphuzi sithuthukile, imizuzu emithathu kuya kwemi-5 ngaphezulu.
- Faka isipuni kumabhodlela anelayisi noma i-quinoa bese ufafaza anyanisi oluhlaza kanye nama-red pepper flakes.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukwandisa lesi sidlo nakakhulu, engeza ama-veggies amaningi afana ne- broccoli , i-snow peas, noma iklabishi.
Ukuze uthole i-gluten-free version, sebenzisa i-tamari encane ye-sodium esikhundleni se-soy sauce, noma ubheke i-soy sauce engenayo i-gluten.
Ukuze uthole inguqulo yezinhlamvu, sebenzisa i-tamari encane kakhulu esikhundleni se-soy sauce noma i-arrowroot (noma i-tapioca) isitashi esikhundleni se-cornstarch bese ukhonza nge- cauliflower "ilayisi."
Amathiphu wokupheka nokukhonza
Lesi sidlo sihlangana ndawonye masinyane, ngakho qiniseka ukuthi izithako zakho ziqoshiwe futhi ziqanjwe ngaphambi kwesikhathi ukwenza ukupheka kuhambe kahle.
Ukukhonza ngamunye kungu-1 1/2 izinkomishi inkukhu ngaphezu 1/2 indebe quinoa.