Saladi ya Mango Green ku Thai

Saladi iyi idzakuyendetsani kutali ndi zokometsera zake zokometsera kukoma ndi kusakaniza kwa maonekedwe. Ndipo monga bonasi, ili ndi thanzi labwino, kuphatikizapo ma calories ochepa ndi mafuta. Kondwerani ngati chakudya chokwanira mwa kuwonjezera zouma zophika, nkhuku, kapena tofu yofiira ngati muli ndi zamasamba. Mwinamwake inu mukuponyera, saladi yowona-chokomayo imakhala yotsimikizika kuti mupambane ndemanga zowonongeka kuchokera kuzipembedzo zanu zonse zophikira!

Chimene Mufuna

• Kuvala Saladi:
• 3 tbsp.
• nsomba ya nsomba , kapena 4 tbsp. msuzi wa soya
• 1/4 kapu yowonjezera madzi a mandimu
• 2 tbsp. shuga wofiira, kapena zambiri kuti alawe
• 1 mpaka 2 tsp. Mtedza wa chilimu wa Thai, kapena gawo la 1/3 mpaka 1/2 tsp. zouma zowonongeka chili (chilli flakes)
• Saladi:
• 1/4 kapu yowonjezera shredded unsweetend kokonati (mtundu womwe mumagwiritsa ntchito kuphika)
• 2 mango osapsa olimba (mangozi akhoza kukhala wobiriwira kapena wofiira-lalanje mtundu)
• 2 makapu nyemba amamera
• 1/2 chikho chokongoletsedwa coriander (cilantro)
• 3 mpaka 4 anyezi kasupe, sliced
• 1 chikho chophika nkhuku kapena shrimp, kapena yokazinga tofu (kudula mu cubes), mwakufuna
• 1 kasupe wofiira watsopano, mwachangu
• Mankhusu ochepa kapena makoswe, amasiyidwa bwino kapena odulidwa
• 1/3 kapu yatsopano

Momwe Mungapangire Izo

1. Sakanizani pamodzi saladi yokometsera zitsulo mu mbale kapena chikho. Kuveketsa kuyenera kukhala kusakaniza kokoma, kowawasa, zokometsera ndi mchere, koma kokoma kuposa kukoma. Khalani pambali.
2. Ikani kokonati pamalo owuma ozizira kapena wok. "Dry-Fry" kokonati, ngati kuti mukuwotcha-kutentha, mphindi ziwiri kapena zitatu pa kutentha kwakukulu, kapena mpaka kutembenukira kuwala kofiira ndi golide ndipo ndi zonunkhira. Tumizani ku mbale kuti muzizizira.
3. Pogwiritsa ntchito mpeni wopanikizana, kanizani khungu ku mangoes. Thupi la mango likhale lolimba komanso lowala lalanje.

1. Pogwiritsa ntchito sing'anga mpaka lalikulu-grater (mtundu womwe mungagwiritse ntchito kabichi saladi), gwiritsani mnofu wa mango mu mbale yosakaniza. Kumbukirani kuti pali lalikulu lalikulu lamwala pakhomo la mango.
2. Onjezerani nyemba za nyemba, coriander, anyezi a kasupe, nkhuku yophika, shrimp kapena tofu (ngati mukugwiritsa ntchito), tsabola watsopano (ngati mukugwiritsa ntchito), komanso theka la kokonati yowonongeka. Ikani bwino kuti muphatikize.
3. Onjezani kuvala ndi kuponyanso. Yesetsani kuwonetsa zokoma - onjezani msuzi wa nsomba kapena msuzi wa soya mmalo mwa mchere ngati mukufunikira. Ngati mukufuna kukoma, yikani shuga pang'ono (uchi amagwiranso ntchito). Ngati mukufuna zina zonunkhira, onjezerani msuzi wa msuzi . Ngati ndi amchere kapena onunkhira, onjezerani madzi a mandimu.
4. Ikani pa mbale yopangira. Fukitsani mtedza, basil ndi kokonati yowonongeka pamwamba.

Pangani Patsogolo Tip

Kuti mupange saladi ya phwando, kabati mango pasanapite nthawi ndi malo mu chidebe chophimba mufiriji. Komanso, konzani kokonati, konzekerani kuvala, ndipo zitsulo zina zonse zatsala pafupi. Ndiye pamene alendo anu abwera, ingokhala pamodzi, kuponyera ndi kutumikira!

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	489
Mafuta Onse	23 g
Mafuta okhuta	7 g
Mafuta Osatchulidwa	8 g
Cholesterol	105 mg
Sodium	885 mg
Zakudya	35 g
Matenda a Zakudya	6 g
Mapuloteni	41 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)