Nutrition Highlights (pakushanda)
Calories - 362
Fati - 11g
Carbs - 34g
Maprotheni - 32g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 4 (2 makapu nerimwe)
Kuda kutora? Iwe unogona kuva nemucheka wakachena wakabikwa murazi nekoko uye asperagus patafura yekudya kwemanheru mumaminitsi makumi matatu, pamusoro pehuwandu hwehuwandu hwaunenge wakamirira kubereka. Iyi mapepa anotsvaga fiber-rich rima jisi remavara emucheka mutsvuku , izvo zvinoita kuti uchengete uzere uye unochengetedza shuga yeropa zvakasimba.
Zvimwe
- 2 tablespoons peanut oil, akaparadzaniswa
- 1 pound chicken bvudzi, yakagurwa muzvikanda zvakakoswa zvakagadzirwa
- ½ yellow anion, yakanyungudutswa uye yakasarudzwa
- 1 karoti, yakagadzirirwa uye yakasarudzwa
- 3 garlic cloves, peeled uye minced
- 1 tablespoon minced ginger
- 2 makapu akachekwa asparagus, kubva munenge 1-pound bunch
- ⅓ cup cup
- 2 makapu akabikwa murairi mutsvuku, akaiswa
- 2 tablespoons pasi sodium soy sauce
- ¾ mukombe yakasvibirira mapepa
Kugadzirira
Shandisai mupuni wepuniyuta 1 pakati-yakanyanya kupisa mune skillet yakakura. Wedzerai huku uye gadzira kusvikira ndarama kumativi ose uye kubika mukati, anenge maminitsi mashanu kusvika ku7. Bvisai chicken kubva pa skillet uye muise panhivi muhari.
Wipe skillet akachena. Wedzera mafuta epojipuni aripo ku skillet uye kupisa pa-medium-high. Wedzerai onion, karoti, garlic, uye ginger. Shandisai maminitsi maviri kusvika ku3 kusvikira anii ichitenderera. Ita muaspagashi uye ⅓ mukombe wemvura, uchinge uchinge uine bhitimu yakasvibira pasi. Pheka kusvikira asparagus iri nyoro asi ichiri gorozi yakachena uye mvura yasviba, anenge maminitsi mashanu.
- Ita mu rizi uye soy muto uye kubika, zvichiita kuti zvive, kusvikira zvishoma zvishoma uye zvinopisa mukati, anenge maminitsi mashanu zvachose. Itai kuti mupee uye mugadzire imwe miniti kuti mudziye.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe kazhinji usati uri fan of the flavor of rice brown, iwe unogona kushamiswa kukuwana iwe uchiita saiyi mundiro iyi. Ikoji inonaka yemupunga mutsvuku inobudiswa nechimbichimbi chinopisa fry mumafuta epepanut. Zvisinei, kana iwe usati watengeswa, unogona kuedza kusanganiswa kwemucheka mutsvuku uye wakachena kana kuita izvi nemucheka mutsvuku.
Funga nezvekufambisa kwekukurumidza uye nyore semuenzaniso wekugadzira zviyo uye zvinomera zvinopisa. Tarisa kupfuura mupunga uye edza zvakasiyana siyana mbeu. Quinoa yakazara nemapuroteni uye ine fluji yakafanana. Millet ine unhu hunyoro hwekuti vanhu vakawanda vasingafariri risi tsvuku vachawana kunakidza. Iwe unogona kutoita izvi nezvimwe zviyo zvose zvakadai se farro kana spelled zviyo, izvo zvinokweretesa nutty flavour uye chewy kutema kubva pamakona awo makuru.
Kuti uite vegan iyi yezvokudya, shandura makerubhi e tofu nokuda kwehuku. Iwe unogona kuisa marinate iyo pakutanga kana kukanda pamwe nekunwa kwezviyo, sezvinonzi pemon pepper seasoning. Tofu pachayo pachake yakaisvonaka bland. Iwe unogonawo kuita izvi ne chunks yeganda yenguruve kana kuti yakanamatira ham.
Nokuda kwejisi yakabikwa yakagadzirwa, shandisa tamari panzvimbo ye soy muto.
Tamari isu soy saice yakagadzirwa kubva kune soybea pane kungoita muto we soy uye gorosi. Kana uri weergoric kune soy, tsvaga kokonati aminos, iyo ine umami yakafanana.
Inzwa wakasununguka kushandisa chero kusanganiswa kwemiriwo iwe kana mhuri yako kunakidzwa! Ndakaita izvi ne zucchini, nyemba yebhinzi, broccoli, uye pepper-chero chii chiri kutengeswa kana nguva yekudya.
Kune avo vane zvipembenene zvemanheru, ita izvi nesameamu mafuta, izvo zvinowedzera kudya kwakadaro kwakafanana, kana kuti iwe unofarira kusava neutari mafuta akafanana, akafanana newachianola kana mafuta ewacado. Dzivisa mafuta omuorivhi, iyo yakanyanyisa zvakanyanya kune chikafu ichi.
Kubika uye Kushumira Mazano
Chikamu chakakosha chekudya ichi chiri kuita kuti ruzi rako rune ruvara runotonhora, zvisinei kuti ruchawana gluey, pasty nguva dzose. Gadzirirai usiku huripo uye uhuchengetedze firiji, kana kushandisa mazaya, riya rinotanga kupiswa, rinopisa mu microwave kweminiti imwe chete kuti iparadze. Farira chokwadi: kubika uye kunotonhorera mupunga inobvumira mamwe mazinga emashizha kuti aumbe, saka ane zvishoma zvingagadzirisa shuga yeropa.
Ndinoda kushandira izvi nekunyorovesa kana kubvisa mbeu dzakabikwa dzakabikwa dzakaputirwa nekasiyamu muto, ginger, uye mbeu yeesame.