Phatikizani bokosi la bok choy ndi shiitake wothira-adyowa mu adyo sesame msuzi kuti mukhale ndi zamasamba zokhala ndi zamasamba. Ngati mukufuna bok choy kapena mukufuna kuyesetsa kovuta bok choy-fry Chinsinsi, ichi ndi chosavuta kuyesa. Ndimakonda kuphika ndi baby bok choy, yomwe ili yochepa kwambiri kuposa bokyy, koma ili ndi kukoma komweko ndipo imasinthasintha nthawi zonse ndi bok koyy. Ndizosavuta kwambiri, choncho zimafuna nthawi yochepa yophika.
Izi bok choy ndi bowa zowonjezera zowonjezera zamasamba ndi zamasamba komanso zamasamba. Ngati mukusowa kuti mukhale wopanda gluteni, onetsetsani zosakaniza za msuzi wanu (zina zamagulu ndizosauka komanso zina siziri), kapena dzipange nokha. Muyeneranso kusinthanitsa msuzi wa soya m'malo mwa gluten opanda m'malo monga tamari , Nama Shoyu kapena amtos amadzi a Bragg kapena amodzi a kokonati . Zonse zotsalira, kuphatikizapo bowa, mnyamata wa choy, ginger ndi mafuta a sesame ndizosauka.
Zomera zowonongeka ndi zosavuta komanso zosavuta zomwe zimadyetsedwa ndi zamasamba komanso zamasamba zomwe anthu ambiri amasangalala nazo (kapena popanda tofu), choncho zimayenera kukhala mbali ya onse ophika zamasamba. Ngati mulibe masamba ochepa omwe mumakhala mukusinthasintha, onani zina mwazipepala zosavuta zamasamba , kapena ayang'ane m'maganizo amenewa .
Chimene Mufuna
- 3-4 cloves minced adyo
- 1 chikho cha shiitake bowa, sliced OR 1/2 chikho chadutswa bowa shiitake ndi 1/2 chikho sinked batani bowa
- 2 tsp mafuta a canola kapena mafuta ena otentha kwambiri
- 1 tbsp soya msuzi (kapena, ntchito tamari kapena
- Nama Shoyu kapena wina woloweza m'malo mwake kuti asunge gluten)
- 1 bok choy, chopped (kapena 2-3 baby bok choy ngati mukufuna)
- 5-6 mapaletoni (zobiriwira anyezi), sliced
- 1/4 chikho masamba msuzi
- 2 tsp msuzi watsopano, minced kapena grated
- 2 tsp mafuta a zitsamba
- 2 tbsp nyemba mbeu (zosankha)
Momwe Mungapangire Izo
Sautee adyo ndi mushooms mu mafuta kwa mphindi 3 mpaka 5 kenako onjezerani msuzi wa soya, bok choy ndi makalonions, ndi kuphika kwa mphindi zingapo.
Kuchepetsa kutentha kwa sing'anga otsika ndi kuwonjezera masamba a msuzi ndi ginger. Simmer kwa maminiti 3 mpaka 5.
Potsirizira pake, sungani mafuta a sesame ndi mbeu zamasamba zomwe mumasankha ndikuchotsa kutentha.
Gwiritsani ntchito bok choy ndi bowa zowonjezera-kutentha pa mpunga, quinoa, Zakudyazi (payenera kukhala pang'ono msuzi) kapena kungosangalala nazo monga ngati masamba ophatikizapo masamba.
Kapena, onjezerani ku tofu yokazinga kapena kuphika kuti muonjezere mapuloteni ndikupangira mbale yaikulu.
Onaninso: Kodi ndi mbale kapena mbali yaikulu?
Osatsimikiza kuti mukufuna kusakaniza masamba kuti mudye usiku uno? Nazi nthano zosavuta zowonjezera zamasamba kuyesa:
- Pasitala yosavuta yamasamba
- 8 Zamasamba Zamasamba Zomwe Zimayesedwa
- Osakhala ndi Chakudya Chamadzulo, Khalani ndi Brinner!
- Zakudya za Pasitala zosavuta kumsika
- Zakudya Zamasamba Zozungulira Padziko Lonse
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 105 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 365 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |