Veggie Yakulira Fry Zen Crunch Bowl

Dulani nyembazi ndi zokometsera zamasamba. Mchele wa Brown umadzazidwa ndi zitsamba zamakono monga broccoli, kaloti, nandolo, ndi makoko enaake odyedwa ndi kale. Kutsiliza ndi gingery, kuvala kwabwino kwa miso, kokometsa, kowonjezera, komanso kokondweretsa kwambiri. Mwa kuyankhula kwina, mbale ya zen.

Chimene Mufuna

• Supuni 2 ya sesame mafuta
• 1 korona / 2 makapu a broccoli (osweka mkati)
• 1 1/2 makapu kaloti (shredded)
• 1 chikho chisanu chamasamba
• 1/2 chikho masamba
• Mchere ndi tsabola kuti mulawe
• 2 makapu Asia amadyera (kapena kale)
• 2 makapu ophika mpunga wofiira (kapena mapira kapena quinoa)
• 1 chikho chokotchedwa cashews
• Mafuta okwana 15 odyetserako nkhuku zokazinga
• 1 1/2 makapu wofiira kabichi (akanadulidwa)
• Kuvala:
• Supuni 2 soya msuzi
• Supuni imodzi ya mandimu
• Supuni 1 miso phala (chikasu)
• Supuni 2 uchi
• 1/8 supuni ya supuni pansi mchere wamchere
• Supuni 1 supuni ya vinyo wosasa
• Supuni 1 tiyi yatsopano

Momwe Mungapangire Izo

1. Cook bulauni mpunga, mapira, quinoa kapena kuika pambali. Mudzafunika makapu awiri ophika chifukwa cha izi (zomwe zinali zofanana ndi 1 chikho zouma mapira).

2. Yonjezerani mafuta a samevu pa poto yaikulu kapena wok wokwera pamapiri. Onjezerani broccoli ndi kuphika kwa mphindi zitatu, ndikuyambitsa nthawi zina. Onjetsani kaloti, nandolo ya chisanu ndi masamba. Muziganiza ndi kuphika kwa mphindi zisanu. Onjezerani masamba ndi kuphika maminiti awiri kapena mphindi zowonjezera. Chotsani kutentha. Fukani ndi mchere ndi tsabola.

1. Pofuna kuvala, kuphatikiza miso, mandimu, sing'anga, tamari, mchere wamchere, viniga wosakaniza ndi uchi. Onetsetsani ndi whisk yaing'ono.

2. Mu mbale, pangani zigawo zosiyana: tirigu, broccoli / chisanu mto osakaniza, kabichi wofiira, nkhuku zokazinga, ndi makoswe. Limbani ndi msuzi ndikutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	764
Mafuta Onse	24 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	10 g
Cholesterol	0 mg
Sodium	1,182 mg
Zakudya	115 g
Matenda a Zakudya	18 g
Mapuloteni	28 g

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