Nutrition Highlights (pakushanda)
Calories - 209
Fati - 10g
Carbs - 15g
Maprotheni - 17g
Nguva Yese 95 min
Prep 5 min , Cook 90 min
Kushumira 4 (1/2 kapu imwe neimwe)
Soy ndechimwe chezvishoma zvezvokudya zvezvirimwa zvine ma-amino acids muviri wako unoda kuita mapuroteni. Soy inobatsirawo fiber uye micronutrients yakafanana ne potassium , magnesium, mhangura uye manganese uyewo zvakasiyana-siyana zvepentochemicals zvinosanganisira isoflavones, saponins, phenolic acids, uye sphingolipids.
Kunyange zvazvo soy inoshanda pane hutano inzvimbo inoshingaira yekutsvakurudza, uchapupu hunoratidza kuti soy's estrogen-semakemikari haabatanidzi nehutachiwana hwekenza ine chokuita nekenza. Edza kuishandisa nenzira ye soya, mukaka we soy, tofu, kana miso panzvimbo pezviyo zvakagadzirwa, mabhairi, nezvimwe zvinhu zvekudya.
Zvimwe
- 1 pound bag frozen shelled edamame (inenge 4 makapu)
- 2 maspuniji maorivhi
- 1/2 teaspoon munyu
- 1/4 teaspoon mutsvuku
Kugadzirira
- Rega sarame yakasungirirwa yakanyoroveswa pamusana kweawa imwe chete. Isa pane imwe yakachena yakachena yevhavha uye gwadza yakaoma.
- Preheat oven to 350F.
- Rongai edamame pane bhokiti. Dzadzai nemaspuni 2 maorivhi uye musvike nemunyu uye pepper.
- Bika kwemaminitsi makumi matatu, zvichikurudzira maminitsi gumi, kusvikira crispy.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iva nekugadzira nemafuta nezvinonhuwira. Edzai tamari kana soy sauce (pasina chidimbu chekuwedzera munyu kana mukashandisa izvi) neguru revhu uye garlic, kana kuputa porogia kuti uite zvinonaka.
Iwe unogona kushandisa kunyange machira ehushani kana kuti mutsvuku nokuda kwegadziri rinonhuwira.
Kubika uye Kushumira Mazano
Shandisai mahagi ane purotini-pfuma sechikwata chema saladi nesobho. Kana kuti, uatakure mumugodhi unofamba-famba uye unakidzwe kwemaawa masikati masikati. Chengeta zvasara mufiriji. Iwe unogona kuwana soybea yakachengetedzwa kana soybea muvharo muharaji yefriji mune zvinyorwa zvezvitoro.