Isobho Esifudumele Nesisindo

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 110

Amafutha - 5g

I-Carbs - 10g

Amaprotheni - 8g

Ingqikithi Isikhathi esingama-35
Prep 20 min , Pheka iminithi engu-15
Izinkonzo 6 (1 indebe ngayinye)

Isobho esishisayo nesomuncu uyintandokazi yokudlela yase - Asia ongayenza ekhaya. Akunzima, uma usuqaphele inqubo yokugcoba iqanda eliqhekekile ibe umhluzi oguqayo. Vakashela emakethe yase-Asia ukuthenga amakhowe ama-black fungi amnyama. Zonke izithako zitholakala esitolo sakho sendawo yokudla.

Izithako

• ¾ ounce omisiwe omnyama amafungi amakhowe (cishe 1/2 indebe)
• Isipuni esingu-1 siphunga i-ginger esisha, sinqunywe ngamaqabunga amancane
• 2 fresh clove clove, oqoshiwe zibe izingxenye ezinkulu
• Isipuni esingu-1 esinesisindo samafutha sesame
• I-quart eyi-1 encane-ye-sodium, ephansi ye-FODMAP inkukhu
• Isipuni esingu-1 chile-no-uviniga ushukela oshisayo
• 3 wezipuni irayisi uviniga
• 2 isipuni esinciphile-sodium soy sauce
• I-tofu 8 yama-ounces eqinile, idonswe futhi inqunywe kuma-slides angu-¼-intshi
• Ama-ounces ama-bamboo amahlumela (isivuno esivela ku-8-ounce)
• 1 ithisipuni ushukela
• ¼ isipuni umhlabathi pepper omhlophe
• 2 wezipuni we-cornstarch
• 2 wezipuni amanzi abandayo
• 1 iqanda elikhulu
• I-¼ indebe encane eyisikiwe i-scallion imifino
• inqwaba yamahlumela abomvu abomvu (ozithandayo)

Ukulungiselela

1. Esigodini esiphakathi, uthele amakhophi amabili amanzi abilayo phezu kwamakhowe omisiwe bese uvumela ukuba baqhube imizuzu engama-30.
2. Ngesikhathi amakhowe egoba, epanini lemifino ephakathi, lisa i-ginger nogalikhi emafutheni esesame ngaphezu komlilo kuze kube yilapho kuphunga elimnandi. Uma beqala ukumnyama, susa bese ulahla i-ginger nogalikhi. Gcoba umhluzi wenkukhu, isoso esishisayo, uviniga, isobho soysi, i-tofu, i-bamboo amahlumela, ushukela, ne-pepper. Letha ingxube emathunjini ngaphezu kokushisa okuphakathi, bese uyiguqula ukuze ugcine ukuma okuphansi.

1. Esikhathini esincane, gubha ndawonye i-cornstarch namanzi abandayo. Gcoba ingxube ku-isobho, ugqugquzele, futhi ugxume kuze kube yilapho isobho likhula kancane.
2. Hlanganisa amakhowe bese uwafaka ekotweni lesobho.
3. Esikhatsini esincane esifanayo, qhwaza iqanda. Geza ingxube yeqanda ebhodweni ngenkathi uvuselela njalo. Amaqanda amancane amaqanda ayokwakha njengoba isobho libuyela esimeni ngemizuzwana engaba ngu-30. Imifino ephezulu ye-scallion kanye nepelepele obomvu, uma usebenzisa, bese ukhonza ushisayo.

Ukuhlukahluka Kwesithako kanye Nokusekela

Sebenzisa indebe eyodwa yamakhowe ama-oyster ahlanzekile esikhundleni sokuvuselela amakhowe amakhowe omnyama omisiwe uma unenkinga yokuyithola.

Qaphela ukuthi umhluzi ophansi we-FODMAP awuqukethe anyanisi noma i-garlic. Ngeke kubhalwe phansi-FODMAP encane, ngakho-ke kuzomele uhlole ilebuli yezithako.

Amathiphu wokupheka nokukhonza

Muva nje sibonile i- tofu eqinile ngamaphakethe amabili ama-ounces angu-8 ngamunye. Sebenzisa ohlangothini olulodwa lwepakini lamafadi kule recipe futhi ulondoloze esinye isigamu senye ukusetshenziswa, njengendwangu ebhakabhaka yase-tofu noodle .

Gcina ilanga elihlanjululwe futhi eliqoshiwe ku-efrijini yakho ngaso sonke isikhathi ukuze ungeze ngokushesha i-flavour ye-Asian yangempela ekuphekeni kwakho. Beka i-ginger esincetu esincane se-aluminium, ugoboze futhi uphenduke kuzo zombili iziphetho.