Nutrition Highlights (pakushanda)
Maoriro - 400
Fati - 8g
Carbs - 47g
Maprotheni - 34g
Nguva Yese 25 min
Gadzirira 10 min , Cook 15 min
Kushumira 2
Chinese takeout inonyanya kuzivikanwa nokuzadza sodium . Pakati pe shuga uye saucu dzakasungwa, nyama yakabikwa, mazai evha, uye jeri yakabikwa, kudya kwekutora kunogona kuwedzera nokukurumidza kana paine mafuta akazara uye munyu. Chinhu chakanaka ndechokuita iwe pamba. Zvinogona kunge zvichiita zvinotyisa pakutanga, asi chaizvoizvo zviri nyore nyore uye hazvidi zvinodikanwa zvakanyanya.
Iyi kamukira yemucheka weku orange inonaka inoshandisa jisi rearangi mutsva, garlic, ginger, uye tsvuku tsvuku tsvina yematoni ekunaka pasina shuga yakawedzerwa kana munyu. Iyo chete sodium inobva pane zvishoma zviduku-sodium soy sauce, iyo tsvakurudzo inoratidza inogona chaizvo kuderedza kuwanda kweyerodium muzvokudya pasina kuchinja ruvara. Kuona huku pane nzvimbo yekudya uye kuidya uye kuwedzera yakawanda karoti kunogadzira chikafu ichi kunyange chakanyanya kunaka.
Shandisai chikafu ichi pamwe nerutivi rwejisi rakasvibiswa kana kuti quinoa uye kumusoro necheki mavarai eiii uye tsvuku tsvuku tsvuku yehurukuro yakawanda-nyore yekutora iyo ine utano hwakanaka. Zvose zvinouya pamwe chete mumaminitsi masere makumi matatu-zvakakwana kwemanheru evhiki yevhiki!
Zvimwe
- 3/4 mukombe wemuorivhi wegorosi, unobva watomwa (kubva munenge 2 machero machero)
- zest kubva kune 1/2 anoramende
- 1 supuni 1 pasi-sodium soy sauce
- 2 clove garlic
- 2 maspuniki grated fresh ginger
- 2 maspuniki tsvuku tsvuku tsvuku
- 2 maspuniki cornstarch
- 1 teaspoon sesame mafuta
- 1 boneless skinless chicken mazamu (masai 8), akacheka mu-cubit 1 cubic
- 2 miviri yakasvioti, yakateteka
- 1 kapu yakabikwa ruvara rutsvuku kana quinoa
- 2 yakasvibirira ruvara rweanisi
- tsvuku tsvuku tsvuku, kuravira
Kugadzirira
- Muchidimbu chemasvikiro, whisk pamwe muto wezviyo. Kuisa parutivi.
- Pisa mafuta muhombodo huru yakasviba pamusoro pepakati mukati. Wedzerai chicken, ichikurudzira dzimwe nguva kuitira kuti mativi ose asvike. Kamwe kana chicken yakasvibiswa, wedzera karoti uye kubika, kumutsa, kusvika karoti iswededzwa, anenge maminitsi mashanu.
- Dururira muuyu uye ubike kusvikira mucho wanyanyisa, 3 kusvika ku5 mamwe maminitsi.
- Spoon mumabhodhoro ane rizi kana quinoa uye usvike nehoiri eiii uye tsvuku tsvuku tsvuku.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kuti uwedzere chikafu ichi zvakare, wedzera dzimwe mishonga yakadai se broccoli , mazai echando, kana kabichi.
Nokushandiswa kweguten-free, shandisa tamari yepasi-sodium pane soy sauce, kana kutarisira gluten-isina soy sauce.
Nokuda kweshoko risina gorosi, shandisa tamari yakanyanya-sodium pane soy sauce kana arrowroot (kana tapioca) samashi panzvimbo pekorstarch uye ushumire ne cauliflower "mupunga."
Kubika uye Kushumira Mazano
Ichi chikafu chinouya pamwe nekukurumidza, saka iva nechokwadi chekuti midziyo yako yakatemwa uye inotungamirirwa mberi kwenguva yekubika kubika.
Chero imwechete inoshandiswa inenge 1 1/2 makapu kana chicken kupfuura 1/2 mukombe quinoa.