Nutrition Highlights (pakushanda)
Calories - 71
Fati - 5g
Carbs - 5g
Protein - 3g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 12 (1/2 mukombe mumwe nomumwe)
Iyi kamukira inosanganisira chinhu chitsva-FODMAP chakangobva kuonekwa, oyster mushroom, muchimhanya-fry neAsia favorite bok choy. Bok choy zvinoreva "mishonga yemvura" uye inouya mumhando dzakasiyana-siyana. Iyi kamukira yakagadzirirwa misoro mikuru yebok choy yakaumbwa samateveti eRoma, ane mashizha emasvizha masikati uye mutsvuku wakachena wezvokudya. Izvi zvakasiyana-siyana dzimwe nguva zvinonzi "pak choy."
Zvimwe
- ¾ pound oyster mushroom
- 3 pounds bok choy
- 2 tablespoons peanut kana mafuta canola
- 2 tablespoons toasted sesame mafuta
- 3 mutsva yegaric cloves
- 1 tablespoon ginger root, peeled uye minced
- 2 tablespoons mvura
- 3 tablespoons yakaderera-sodium soy sauce
- 2 maspuniki shuga
Kugadzirira
- Chengetedza chete pasi payo 1/2-inch yemasumbu emusero apo yaive akabatanidzwa mukati mekukura. Bvaridza mushroom, kusanganisira iyo yakagadzika, muzvikamu zvakakoswa.
- Shandisa mucheche unopinza kuti ubvise magumo kubva pabok choy stems uye kuparadzanisa mashizha kubva kumbabvu. Shandisai nhengo (stems) mu 1/4-inch pieces. Itai mashizha pamusoro pemumwe nomumwe uye muapinde mugiyo. Ivaise mumabhiribhoni ane-inch.
- Mukapu yakakura kana yakakura sepuvha ine chifukidziro, kupisa mafuta epepanut, sesame mafuta, uye garlic cloves pamusoro pemhepo inopisa. Ruramisa kupisa kunobata pamamota kusvikira garlic inotanga kuonda, zvino bvisa garlic uye uichengetedze kune imwe shanduro.
- Wedzera ginger uye songa kusvikira yatanga kuonda. Wedzerai mushroom uye bok choy. Dzorerai kupisa kusvika kune-kati-yakakwirira uye simbisa-fry miriwo kwemaminitsi mashanu, kusvikira vasvibiswa.
- Wedzera mvura, soy sauce, uye shuga. Dhavhara mubhuku uye uuye nemvura muzasi kusvika kumota. Rongedza kupisa kuti urambe uchinge uchinge waita uye uswa miriwo kwemaminitsi matatu. Kana zvichidikanwa, kudzivirira kudzikama, wedzera imwe 1 kana 2 mapupa emvura kune skillet.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Mushonga kazhinji haafaniri kutaridzika pasi-FODMAP, saka inonamatira kuma oyster mushroom, ayo akaonekwa sechinhu chakaderera-FODMAP.
Kuti uite iyi mutsara isina gluten-isina, shandisa sauce isingabhadhari .
Kubika uye Kushumira Mazano
Gadzirai uye shenura bhokisi rimwe nerimwe rega choy mashizha ega woga kubvisa jecha kana ivhu risingave rakanamatira kumucheto wematope.
Bvisa tsvina yakaoneka kubva kune oyster mushroom kana zvichidikanwa uye upe kuti vaseke nokukurumidza vasati vapwanyika zvidimbu.