Nutrition Highlights (pakushanda)
Maoriro - 199
Fati - 5g
Carbs - 26g
Maprotheni - 14g
Nguva Yese 25 min
Prep 20 min , Cook 5 min
Kushumira 4 (2 mipumburu imwe neimwe)
Kuisa mhuka yako yega yega yebasa kana chikoro inzira yakanaka yekuvaka tsika dzakanaka dzekudya dzaunogona kumira. Zvokudya kubva kuresitorendi uye motokari-thrus zvinowanzozara nemafuta uye sodium zvinogona kutora mutoro kana iwe ukazvidya zuva nezuva. Uye kana uchitotakura nguva yako yemasikati, uri munzira yakarurama kana iri kuuya pakudya zviri nani, asi unogona kunge uchitambudzika kuti uuye nemafungiro ezvokudya. Iwe unogona kungodya sangweji imwe chete kana saladhi kakawanda iwe usati wave wakaneta!
Aya mafirimu akafuridzirwa eThai anovhenekera uye anovandudza kuchinja-kubva kubva pane zvaunogara uchiita masikati, kunyanya kune mamiriro ekunze. Iyo izere nekuvhenganiswa kubva mumakumbo matsva, mishonga, uye zvinonaka-peanut inotapira inotapira muto. Mimiriro inopa kukonzera kwakanaka uye mavitamini, mineral, uye fiber zvinoshanda pamwechete kuderedza ropa rako.
Mucheka wakagadzika wehove anowedzera iron , chiprotini inogutsa, uye zvimwe zvinonaka. Mucheka weperetta unowedzera kuwedzera kwepasi-sodium iyo inogona kushandiswa sehupfeti yehadhi kana muto wegorosi noodles, zvakare.
Zvimwe
- 6 ounces skirt steak
- 1 supuni 1 pasi-sodium soy sauce
- 1 lime, juiced
- 1/2 teaspoon garlic powder
- 8 mahwendefa mupunga pepa
- 8 mashizha etukutu rakapfava, yakadai sebhete kana bheti yebhabb
- 1 guru karoti
- 1/2 tsvuku tsvuku pepper
- 1/2 cucumber
- 2 inotunga zvinyoro eiii
- 1/2 mutsvuku weaspari
- Mvura yakachena, cilantro uye / kana basil
- 1/2 punipuni itsva ginger, yakagadzirwa
- 1 tablespoon peanut butter
- 1 tablespoon rice musvini
- 2 tablespoon mvura
- 1/2 teaspoon sriracha
- 2 teaspoon lime juice
Kugadzirira
Isa jira rejasi pachiganda uye usaswe soy sauce, juisi, uye garlic powder.
Pisa grill kana grill pan kunzvimbo yakakwirira kupisa uye tsvaga steak 1 kusvika kumaminitsi maviri kurutivi. Rega zororo 10 kusvika kumaminitsi gumi nemashanu, uye sarudzai zvishoma nezvishoma nezvezviyo.
Blanch asparagus nekupisa mvura mu skillet kusvika kumota. Drop inopupurira kwemaminitsi anenge 1 ozobvisa kubva kunopisa uye pakarepo guranya asparagasi mumudziyo wemvura yechando kuti usiye kubika.
Munguva iyi, julienne (akacheka kwazvo) makaroti, bell pepper, cucumber, uye mavara ezvigwenzi.
Dhairiza mupunga mupeji mupasi isina kupisa yehudziya (kwete kubika) mvura kusvikira iri nyore, inenge 1 miniti.
Bvisa pane basa rakasvibiswa uye rinopararira. Isa chidimbu che lettuce pamusoro pemapepa eupunga uye uwedzere marakiti, miriwo, nemiriwo sezvaanoda mumutsara wakarurama pasi nepakati pe lettuce.
Rongedza mupumburu wegore wakafanana ne-burrito. Tora pane imwe yakadziva refu, uye peta mumativi maviri mafupi, ipapo fura.
Ramba uri pasi pemapepa mapepa mapepa kusvikira wakagadzirira kushumira kana kuchengetedza mumudziyo usina kutenderera mukati mefiriji yakaputirwa mumapepa emvura asina mvura.
- Kuti uite sauce dipping, whisk pamwe chete zvose zvinoshandiswa. Shumira nemashizha emagetsi.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa chero miriwo mitsva yaunoda.
Iwe unogona kugadzira mapepa aya kuti akwanise kutora kwako. Siya panzvimbo yemiti yezvinomera, kana kupindira mumapuroteni ako aunoda, zvakadai shiri kana chicken.
Chero mishonga, uye kunyange zvimwe zvibereko, zvakadai semango, enda zvakanaka pamwe nemakumbo. Iwe unogonawo kushandisa sipinashi kana mamwe magira panzvimbo yehutu lettuce kana zvichidikanwa.
Kana uri weergergic kune marinari, unogona kushandisa almond butter for the sauce.
Nokuda kweguten-kusina, shandisa tamari yepasi-sodium panzvimbo ye soy sauce.
Kubika uye Kushumira Mazano
Kuita kuti mazuva evhiki yako ave nyore, gadzirira mapuritsi emusika musi weMugovera kana Svondo ugovagovera muzvigadziro zvekudya zvakakurumidza-uye-kuenda.
Kuti uchengetedze micheka kubva pakumisa kunze, uzvisungire zvakasvibirira mumapepa emvura asina maturo usati wachengetera mufiriji.
Usavhunduswa kana iwe usati wamboita magetsi. Ichokwadi kuti iri nyore chaizvo. Ingozvizadza uye roka sezvaunoda burrito. Mvura yemupunga yakanamatira inonamatira uye ichachengetedza gorosi rakaputirwa. Nekuita, unogona kuzviita nokukurumidza sezvaunogona kuita sandwich!