Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 303
Amafutha - 5g
I-Carbs - 35g
Amaprotheni - 30g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 1
Thatha isobho lezinkukhu kwelinye izinga ngalolu hlelo oluyingqayizivele. Vula izinkukhu ezingenasiphakamiso ezingenasiphakamiso kanye nemigodi ephuma efrijini ibe ngamabhodlela anelisayo. Umhluzi okhukhulayo wenkukhu uletha ukudla ndawonye futhi udale isidlo esiqabulayo esiphezulu kwamaprotheni, amafutha aphansi kakhulu, futhi ngaleyo ndlela isondlo esinomsoco kakhulu ngoba ukudla okunamafutha amaningi kuyaziwa ukuthi kubangela ukuqubuka kwenhliziyo. Ukuhlehlisa zonke izinhla zokugcina kukhuthazwa kakhulu.
Izithako
- 2 izinkomishi low-sodium inkukhu umhluzi
- 1 ounce owomile we-rice noodle
- ½ inkomishi ye-sugar peach snap
- Izinkukhu ezinamafutha amabili
Ukulungiselela
- Ukushisa umhluzi wenkukhu epanini elincane kuze kube semini.
- Engeza i-rice noodle bese upheka, uvuselela ngezikhathi ezithile kuze kube yilapho izinhlayiya zithenda.
- Engeza i-peas ye-snap ne-inkukhu ephekwe bese ubhala ngeminye imizuzu emibili kuya kwezingu-3 kuze kube yilapho i-snap i-peas isethenda kancane futhi zonke izithako zifudumala.
- Khonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma iyiphi inhlobo yenkukhu esele kule recipe.
Qinisekisa ukuthi usebenzisa umhluzi we-inkukhu ophansi-uneziningi zokuvuna, kodwa awuketshezi kasawoti.
Ungasebenzisa futhi nosawoti ongeze umhluzi kanye nenkathi ngosawoti ukunambitha.
Esikhundleni se-rice noodle zama ukusebenzisa i-pasta yengqolowa yendabuko noma i-ramen noodle enomisiwe ehlanganisiwe (ngaphandle kwepakethe ye-seasoning).
Noma yikuphi ukuhlanganiswa kwemifino kanye namaprotheni kungasebenza kahle ngalesi sobho. Ezinye izithako zokunakekelwa kwenhliziyo ezibandakanya izinhlungu zibandakanya: ubhontshisi obuluhlaza kanye ne-ngulube ye-ngulube, ama-shrimp kanye ne-izaqathe, noma inkukhu kanye ne-butternut squash.
Ukuze uthole inguqulo ye-vegan yalolu isobho, sebenzisa umhluzi wemifino kanye nemifino enenhliziyo efana namakhowe noma isitshalo seqanda, okwenza inyama enhle ibe yindawo yokugqoka. Gwema ukusebenzisa izithako ezisekelwe utamatisi njengoba bevame ukuvutha izimpawu zokuphuza.
Amathiphu wokupheka nokukhonza
Khonza le isobho ezindizeni ezijulile ezinezinti. Gcina izinsalela esitsheni esingenalutho efrijini kuze kube yizinsuku ezingu-2 noma nqabela kuze kufike enyangeni eyodwa.
Lesi sobho senza isikhwama esiphundu sesidlo sasekuseni esikoleni noma ehhovisi; phakamisa endaweni ye-thermos bese ukhonza ngesithelo sezithelo ukuze uthole ukudla okuzokwenza uhlale unelisekile kuyo yonke intambama.