Nutrition Highlights (pakushanda)
Calories - 183
Fati - 10g
Carbs - 21g
Protein - 3g
Nguva Yese 30 min
Prep 15 min , Cook 15 min
Kushumira 6 (1 1/4 kapu imwe neimwe)
Mimwe miriwo yaunofarira inongowedzera kunakidza. Kutanga, iwe unogadzirira marangi ako ane ruvara rwepeguru, ruvara rwepepuru, uye ruvara rwemichero. Zvadaro, unovandudza ruzivo nekuwedzera kwekusika kwako kweAsia-style miso.
Zvitapira zvinotapira zvakanyanya kune dzimwe mbatata, uye iyo inowanikwa zvakanakisisa ye vitamini A uye potassium. Kabichi yakakura mu Vitamins C uye K uye inowira muboka rechirimwa re cruciferous.
Cruciferous mishonga ine makemikari anonzi isothiocyanates, izvo zvingabatsira kuderedza ngozi yevamwe marariya, kusanganisira esophageal uye gastric cancers. Kushungurudza mumatani emakwenzi ayo akachekwa uye miriwo uye kuwedzera mune zvishomanana zvinotinhira zvembeu yeSesame inochengetedza iyi saladi inotyisa, inotonhorera, uye inofadza kudya.
Zvimwe
- 3 mbatata maduku kana maziwa
- 1/4 kapu yekugadzira seseame mafuta
- 1/2 musviki musoro musoro tsvuku
- 2 masvikiroti karoti
- 3 zviduku zviduku
- 1 cup cilantro
- 1 mukombe arugula
- 1 tablespoon sesame mbeu
- 1 tablespoon chena miso paste
- 2 tablespoons mupunga wegariga
- 1 tablespoon soy sauce kana tamari
- 1 teaspoon itsva grated ginger
- 1 duku garlic clove, yakamanikidzwa kana grated
Kugadzirira
1. Gadzirai mbatata uye tsanangurirai maduku maduku.
2. Iva nesame mafuta muhombe huru uye uwedzere mbatata. Pheka, zvichikurudzira pane dzimwe nguva, kusvikira mbatatisi ichitanga kuvhuvhuta uye inononoka, inenge maminitsi gumi nemaviri. Kushandisa sipo yakagadzirwa kana spatula, tumira mbatata kune ndiro huru, uchisiye mafuta ose ari mu skillet.
3. Munguva iyi, shred the cabbage yepepuru uye julienne kana kupisa makaroti.
Gadzirai zvisikwa zvipfeko uye shandisai cilantro uye arugula. Wedzera zvinhu zvose kumudziyo pamwe chete nemapatata uye ukandire pamwe chete nembeu yeesame.
4. Kuita kupfeka: muchidimbu chemasvikiro, shandisa pamwe miso paste, rice nevhiniga, soy sauce, ginger, garlic uye masasa semaame akasara kubva pakubika mbatatisi.
5. Bvisa hupfeko neka kabichi slaw uye ushande pamwe nembeu yeSesame.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Wedzerai zvakare ruvara rwepepuru kune iyi yenyuchi yakagadziriswa nemapatata epepuru! Purple sweet litapatata zvine chiyero chikuru che antioxidant basa rezvose zvinotapira, zvichienderana nepamusoro ye anthocyanin uye phenolic zvakagadzirwa. Kuti uwedzere huwandu hweprototi mune iyi yakazara saladhi, wedzera cubes yekaiteed kana kubikwa tofu. Nokuda kwekubuda kweThai, pane mbeu yeSesame, tora 1 ounce (1 zvishoma) zvezviputswe zvakagadzirwa.
Kubika uye Kushumira Mazano
Fara zvako zvakasara zvinotonhora zuva rinotevera, apo mbatatisi ichave yakasvibira.
Iyi kamukirawo inewo huru yechipfuva yemidziyo kuti iwirirane nekalmuni yakabikwa . Saradi inonaka chaizvo kana ichipedza mukati mazuva mashanu ekugadzirira.