Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 362
Amafutha - 11g
I-Carbs - 34g
Amaprotheni - 32g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 4 (2 izinkomishi ngamunye)
Ukuthatha okuthandayo? Ungaba nale ilayisi enomsoco enomsoco enenkukhu kanye ne- asparagus etafuleni lokudla emaminithini angu-30, mayelana nesilinganiso esifanayo sokulinda isikhathi sokubeletha. Le recipe swaps i-rice eline-fiber eline-fiber eline-rice omhlophe , okusiza uhlale ugcwele futhi ugcine ushukela wegazi luqinile.
Izithako
- 2 wezipuni amafutha we-peanut, ahlukaniswe
- Ibele le-chicken elilodwa, eliqoshiwe libe yizicucu ezincane
- ½ anyanisi ophuzi, ehlutshiwe futhi oqoshiwe
- 1 isanqante, inqunywe futhi iqoshiwe
- 3 clove clove, ehlutshiwe futhi minced
- Isipuni esisodwa se-ginger esilisiwe
- 2 izinkomishi eziqoshiwe, isuka ku-1-pound bunch
- Amakhemikhali ayi-1/3 indebe
- Izinkomishi ezimbili eziphekwe ilayisi elibomvu, elifakiwe
- 2 wezipuni ngaphansi sodium soy sauce
- ¾ indebe efriziwe eluhlaza
Ukulungiselela
Hlanganisa isipuni 1 samafutha we-peanut ekushiseni okuphakathi kwe-skillet enkulu. Engeza inkukhu bese upheka kuze kube yigolide nxazonke futhi uphekwe, imizuzu engaba ngu-5 ukuya kwangu-7. Susa inkukhu kusuka skillet bese ubeke eceleni kwesitsha.
Sula i-skillet ihlanzekile. Engeza amafutha we-isipuni esisele ku-skillet nokushisa okuphakathi. Engeza anyanisi, isanqante, i-garlic, ne-ginger. Faka amaminithi amabili kuya kwemi-3 kuze kufike u-anyanisi. Gcoba isilimo sokugcoba kanye namanzi we-⅓ indebe, uhlakaze noma yiziphi izinsimbi ezibomvu phansi. Pheka kuze kube yi-asparagusi ithenda kepha isalokhu iluhlaza okwesibhakabhakeni futhi amanzi aphukile, cishe amaminithi angu-5.
- Hlanganisa irayisi ne-soy sauce bese upheka, uvuselela ngezikhathi ezithile, kuze kube yilapho u-crispy uphuthunyiswe futhi uphuthunyiswe, cishe umzuzu wamaminithi angu-5. Faka ama-peas bese upheka iminithi eyengeziwe ukuze ushise.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma kungenjalo ungabi fan of ukunambitheka okunzima kakhulu ilayisi ensundu, ungase kusimangaze ukuthola ukuthi uyathanda kule dish. Iphunga le-nutty lelayisi elibomvu likhishwa yi-spicy spry okusheshayo emafutheni e-peanut. Kodwa-ke, uma ungakathengi, ungazama ukuxuba ilayisi elimhlophe nelomnaka noma wenze lokhu ngelayisi omhlophe.
Cabanga ngalesi siphuzo esisheshayo nesilula njengesifanekiso sokwenza okusanhlamvu nokutshala imifino. Bheka ngaphesheya kwelayisi bese uzama ezahlukene zezinhlamvu. I-quinoa igcwele amaprotheni futhi ine-texture efanayo. I-Millet ine-flavor enomusa abantu abaningi abangajabuli irayisi ensundu bayothola kumnandi. Ungenza ngisho nalokhu okunye okusanhlamvu okufana ne-farro noma i-spelled okusanhlamvu, okuboleka ukunambitheka kwe-nutty nokuthungwa okuvela emanzini abo amakhulu.
Ukuze wenze le vegan dish, shintsha cubes of tofu yenkukhu. Ungase ufune ukuwahambisa kuqala noma ukuphosa nge-spice ye-seasoning, njenge-pepper lemon. I-Tofu ngokwayo ihle kakhulu. Ungenza nalokhu ngezinhlayiya ze-ingulube yezinkukhu noma i-ham enhle.
Ukuze irayisi ethosiwe engenama gluten, sebenzisa i-tamari esikhundleni se-soy sauce.
UTamari uyi-sauce ye-soy eyenziwe ngamaseyiti kuphela kuphela kunokuhlanganiswa kwe-soy nokolweni. Uma uthola uketshezi ku-soy, bheka i-coconut aminos, ene-umami flavor efanayo.
Zizwa ukhululekile ukusebenzisa noma iyiphi inhlanganisela yemifino wena noma umndeni wakho ujabulele! Ngenze lokhu nge-zucchini, ubhontshisi obuluhlaza, i-broccoli, ne-pepper-noma yikuphi okudayiswa noma ngezikhathi ezitolo.
Kulabo abanezinambuzane ze-peanut, yenza lokhu ngamafutha we-sesame, okufaka ukunambitheka okufanayo kwe-nutty, noma i-ovory yakho engathandeki engathandeki, njenge-canola noma i-avocado oyela. Gwema amafutha omnqumo, okuyinto enamathele kakhulu kulesi sidlo.
Amathiphu wokupheka nokukhonza
Ingxenye ebaluleke kakhulu yalesi sidlo uqinisekisa ukuthi ilayisi lakho elibomvu libandayo, ngaphandle kwalokho lizokwenza i-gluey, i-pasty consistency. Lungise ngobusuku obunzima bese ulugcina isiqandisini, noma usebenzise irayisi elineqhwa eliphekwe ngaphambili, lishiswe emgodini we-microwave ngomzuzwana nje ukuze uphephe. Iqiniso lokuzijabulisa: ukupheka nokupholisa ilayisi kuvumela isitashi esiphelele esingaphezulu, ukuze sibe nomthelela omncane ushukela wegazi.
Ngiyakuthanda ukukhonza lokhu nge-steamed noma ngiphakamise ubhontshisi obusiwe obusikiwe obhonswe nge-soy sauce encane, i-ginger, nembewu yesame.