Gwiritsani ntchito mtundu uliwonse wa sukulu ya Swiss yomwe mumakonda mu vitamini wathanzi komanso mapuloteni obiriwira. Ndi tofu, bowa, ndi msuzi wa soya, ndi chakudya chosavuta komanso chosavuta chodyera masamba. Kuti mupange mchere wa gluten, sungani msuzi wa soya kapena musamalire tamutenda .
Chimene Mufuna
- 2 tbsp mafuta a maolivi
- 2 cloves adyo, minced
- 1/2 10-ounce block solid kapena owonjezera tofu, kukhetsa ndi kupanikizidwa
- 1 tsp msuzi wa soy (kapena tamari wopanda tomuten)
- 6-8 batani bokosi, sliced
- Gulu lalikulu 1 la Swiss chard, mtundu uliwonse, wodulidwa
- 1/2 tsp mafuta a zitsamba
- 1/4 tsp mchere wamchere (kapena kulawa)
- dash tsabola wa cayenne (mwasankha)
Momwe Mungapangire Izo
Kutenthetsa mafuta a maolivi mu skillet yaikulu pamsana. Onjezerani adyo ndi kutentha kwa mphindi imodzi kapena ziwiri, mpaka pang'onopang'ono. Onjezerani tofu wodulidwa ndi kutenthedwa mpaka utoto wofiira wa golide kumbali zonse, wothandizira nthawi zina ngati mukufunikira.
Pamene tofu yophikidwa, onjezerani soya msuzi, oyambitsa kuvala tofu bwino, kenaka yikani bowa.
Sungani bowa limodzi ndi tofu kwa mphindi imodzi, kenaka onjezerani chithunzi cha Swiss chard.
Dulani ndi mafuta a sesame, ndikuyambitseni, kenako perekani ndi madzi amchere ndi mzere wa tsabola wa cayenne. Lolani a Swiss chard kuti aziphika pang'ono pokha, mpaka atapukuta pang'ono koma mwachifundo, m'malo mofewa.
Kusiyanasiyana, Malingaliro Ophika, ndi Zokuthandizani Kutumikira
- Chombo chowongolera cha miso chophweka chophweka chikanakhala bwino kwambiri podutsa phokoso losavuta-mwachangu.
- M'malo mogwiritsira ntchito mpunga ndi mpunga, onjezerani mafuta enaake a soya ndi soya msuzi, ndikuponyera ndi zophika zaku Asia. Yesani mpunga wa mpunga, Zakudyazi Zakudya kapena Zakudya za Soba.
- Kuti munthu wodula mphukira adziwe, yikani kukhudzana ndi msuzi wotentha, monga msuzi wa Asian sriracha.
- Gwiritsani zotsalira zina ndi quinoa ndi sesame vinaigrette kapena kuvala kwa ginger ku Japan kuti mukhale saladi yofiira ku Asia.
- Simungapeze Swiss chard? Yesani ndi Napa kabichi (muyenera kuchepetsa nthawi yophika) kapena beet masamba.
- Musati mutaya kunja izo Swiss chard zimayambira! Powonjezerapo kuwonjezera pa mphika pamene mukutsatira msuzi kapena masamba msuzi, Swiss chard stems ingathenso kutsukidwa mu zakudya zophika. Apa ndi momwe: Kuwotchedwa Swiss chard tsinde gratin Chinsinsi
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 242 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Zakudya | 29 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 13 g |