Nutrition Highlights (pakushanda)
Maoriro - 255
Fati - 11g
Carbs - 20g
Puroteni - 21g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 2 (2 makapu nerimwe)
Kutora, bland chicken nemiriwo hazvifaniri kuva chinhu chekutanga chaunofunga paunenge uchiedza kudya zvakanaka. Vatore uye uwedzere nhamba yakakura yekunakidza kwekudya kwekudya kwakakunakira iwe nekukurumidza kuita. Zvose zvinotora zvikamu zvishomanana uye guru guru.
Ginger uye garlic ndezvangu zviviri zvandinoda zvinonhuwira zvekuwedzera kunhuvira kune chero kudya. Dzoka poda uye uende kune zvitsva-zvinoita mutsauko mukuru! Uyezve, kusanganiswa kwekukutu huku, sopupuriko, uye ruvara rune tsvina kunopa mapuroteni uye fiber kuti ugare wakakwana uye kugutsikana kwemaawa. Kungofanana nekubata pasi pasi sodium soy sauce kunowedzera kunaka kwakanaka kunonaka pasina sodium yakawanda, saka unogona kuchengeta ropa rako mukutarisa.
Zvimwe
- 1 tablespoon pasi sodium soy sauce
- 2 tablespoons mupunga wegariga
- 1/3 mukombe mvura
- 1 teaspoon sesame mafuta
- 1 tablespoon cornstarch
- 3 clove garlic, minced
- 1 tablespoon ginger paste (kana gated ginger fresh)
- 1 tablespoon lemon zest
- 1 tablespoon mafuta omuorivhi, akaparadzaniswa
- 1 8 kusvika kune 10-chero ipi zvayo isina bundu isina nyama isina chizi
- 1/2 mashizha eiii, yakatswa
- 1 pound asparagus, bvisa mu-1-inch vipande
- Nokugadzirisa: Zvimedu zvakasvibirira eii uye mbeu sesame
Kugadzirira
- Whisk pamwe chete misi yose yezvokudya. Kuisa parutivi.
Durai mukaka wekuku mu-1-inch cubes uye muchekere miriwo.
Shandisa hafu yemafuta emuorivhi muhombe yakakura pamusoro pepakati moto. Ikai eiii mumafuta kusvikira zvinyorova, maminitsi mashanu. Bvisa kubva skillet.
Wedzerai mafuta akasara uye itai kupisa kusvika pakati-yakakwirira. Wedzerai huku uye kubika, kutendeuka kusvikira mativi ose asvibiswa, anenge maminitsi gumi. Wedzera asparagus uye kubika, kumutsa, kusvikira asparagus iri girazi.
Dzorera kupisa kusvika pakati-pasi uye wedzera anyanisi nemuchero. Cook, inomutsa, kusvikira mucu wanyanyiswa uye eii inopisa.
Gura pakati pemapapiro maviri uye usasese anyezi yakasvibirirwa uye mbeu yeSesame (kusarudza). Shumira nemucheka mutsvuku wakabikwa kana quinoa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana uine mimwe miriwo yaunoda kushandisa, yakadai semakaroti, mushwa, kana zucchini, uzviwedzere.
Unogona kushandisa nyuchi, nyama yenguruve, kana shrimp panzvimbo yehuku kana uchida. Shandisa tamari yakasara yakanyanya pasi panzvimbo ye soy sauce ye gluten-isina.
Kubika uye Kushumira Mazano
Ndinoda kutenga ginger paste muchikamu chezvibereko pachitoro. Zvinogadzirira prep kushanda zvakajeka zvokuti iwe unogona kudya kwemanheru patafura inokurumidza zvikuru.
Gadzirira zvinhu zvose usati watanga kubika nokuda kwechiitiko chinonyanya kubika.
Shumira nemucheka mutsvuku wakabikwa kana kuti quinoa kuti ugove uchidya.