Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 182
Amafutha - 6g
I-Carbs - 20g
Amaprotheni - 12g
Ingqikithi Isikhathi esingama-90
Prep 60 min , Pheka amaminithi angu-30
Izinkonzo 12 (isobho 1 indebe + 4 ama-wonton)
Nakuba kungenjengoba lula njengokungenwa, kunesiphetho sokuphindaphinda isidlo sokudlela ozithandayo: ungenza sikwazi ukuhambisana nezidingo zakho zokudla. Uma uvame ukuzwa ukuphuza, isibonelo, ukukhishwa kwesobho se-wonton kungabangela izimpawu ezingakhululekile-ubungako obukhulu bezingxenye, izithako eziphezulu ze-fat, nomhluzi osizizo ngeke uhlaziye kahle nge-digestive tract.
Kule recipe eyisisekelo se-wonton isobho, izingxenye zesilinganiso zilawulwa kodwa ukugcwala okuningi nge-12 amagremu amaprotheni ngokukhonza kanye nezithako kuhloswe futhi kusetshenziswe ngokucophelela emalini okungenzeka kungabangela izimpawu. Ungayithokozela lokhu isidlo saseChina esiyingqayizivele ngaphandle kokukhwabanisa.
Izithako
- 2 wezipuni amafutha omnqumo
- I-anyanisi encane encane, ehlanganisiwe noma ehlisiwe kahle
- Isipuni esisodwa se-ginger esisha
- 1 i-clove garlic, igayiwe
- 1 inkukhu epulazi yenkukhu
- 1/4 ithisipuni usawoti
- 48 wonton wrappers square
- 10 izinkomishi amanzi
- Ithisipuni 3/4 usawoti oshelelayo
- 1/4 isipuni umhlabathi omnyama
- Isipuni 1 iwayini elibomvu uviniga
- 1/2 isipuni
- 16 ama-cremini amakhowe ama-mushroom aphakathi nendawo
- 4 izaqathe ezincane, zihlanjululwe zibe yizingqungquthela
- 1 indebe efriziwe, i-edamame ephephile
- Ama-scallions ama-5, aqotshiwe (okukhethwa kukho)
Ukulungiselela
- Sishisa ipani eliphakathi kokushisa okuphakathi. Ukushisa amafutha kuze kube yilapho kukhanyisa futhi kuphephe ukugqoka ipani. Songa i-anyanisi, i-ginger, ne-garlic cishe imizuzu emine. Dlulisela esitsheni esikhulu.
- Engeza inkukhu yomhlabathi kanye nosawoti enhlanganisweni ye-anyanisi. Faka kahle (sebenzisa izandla zakho!).
- Hlela ibhulashi, isitsha esingasondleki ngamanzi, kanye nephepha lokubhaka esitsheni emsebenzini wakho. Ukusebenza nge-wonton eyodwa ngesikhathi, isipuni se-1/2 isipuni senhlanganisela yenkukhu phakathi nendawo ye-wonton wrapper. Geza izinhlangothi ngamanzi bese ugoqa ube unxantathu, isifuba esivela kude nawe. Slayisha umunwe wakho eceleni kwemiphetho ukuze ubeke uphawu, bese ugoqa phansi kwe-wrapper (ohlangothini olubhekene nawe, ngokugcwaliswa) ekugcineni. Thatha uhlangothi lwesobunxele nangakwesokudla bese udonsela phansi ukuze uwahlanganise. Gcoba ukugcina imiphetho ndawonye futhi uhlele imidwebo yembali. Ungase futhi ushiye ucezu ngalunye ngesimo sezinxantathu. Gcina wonke ama-wontons ahlanganiswe ukuze ugweme ukuma uma usebenza.
- Hlanganisa amanzi, usawoti, pepper, iwayini elibomvu uviniga, kanye ne-red pepper flakes ebhodweni elikhulu. Letha emathunjini, bese ukushisa okuphansi kuya kumbe.
- Engeza amakhowe, izaqathe, i-damama, namadombolo. Letha esimeni bese upheka imizuzu engu-20. Khonza ufafazwe ngamacallions aqoshiwe, uma ufisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Lungisa inani lama-flakes obomvu e-red pepper emgqeni ekuthandeni kwakho, kodwa ungadluli ithisipuni ukuze ugweme ukwenza umhluzi ube mnandi kakhulu.
Sebenzisa isitokisi noma isikhumba se-veggie esikhundleni samanzi wephrofayela ehlukile yokudla. Qiniseka ukuthi uqhathanisa amalebula wokudla futhi ukhethe okukhethwa kukho okuphansi kakhulu-sodium.
I-wonton yokugxila ingahluka. Sebenzisa izaqathe, iklabishi, noma amakhowe ngenhlobo yemifino, isibonelo. Ungashintsha ingulube ngenketho eyengeziwe yendabuko, kodwa qiniseka ukuthi ukhetha ukusika okumanzi.
Amathiphu wokupheka nokukhonza
Ungakwazi ukuqhwaza ama-wontons ahlanganiswe futhi ahlanganiswe ukuze usetshenziswe kamuva. Hlela kubo emgqonyeni wefriji elinezikhumba, ushiye igebe phakathi kwesinye.
Sebenzisa ishidi lesikhumba phakathi kwezingxenye, futhi, ukuze ugweme ukunamathela.