Bok Choy ndi Bowa wa Oyster Kulimbikitsa-Mwachangu

Zakudya Zofunikira (potumikira)

Zikhala - 71

Mafuta - 5g

Carbs - 5g

Mapuloteni - 3g

Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 12 (1/2 chikho aliyense)

Chophimbachi chimaphatikizapo chinthu chatsopano chodziwika cha FODMAP, bowa wa oyster, mofulumizitsa ndi Asia wokonda bok choy. Bok choy amatanthauza "masamba oyera" ndipo amabwera mu mitundu yambiri. Chinsinsichi chinapangidwira kwa mitu yayikuru ya bok choy yofanana ndi malembo achiroma, ndi masamba a masamba obiriwira ndi zowoneka zoyera. Nthawi zosiyanasiyana izi zimatchedwa "pak choy."

Zosakaniza

• ¾ makilogalamu oyamwa ma oyster
• 3 makilogalamu bok choy
• Supuni 2 supuni kapena mafuta a canola
• Supuni 2 zophika mafuta a sesame
• 3 watsopano adyo cloves
• Supuni 1 ginger mizu, peeled ndi minced
• Supuni 2 madzi
• Supuni 3 yafupika-sodium soy msuzi
• Supuni 2 shuga

Kukonzekera

1. Konzani masentimita okha pansi pa masentimita a bowa kumene iwo amamangirizidwa ku sing'anga yowonjezera. Sungani bowa, kuphatikizapo zimayambira, mu zidutswa zakulira.
2. Gwiritsani ntchito mpeni kuti muchepetse kumapeto kwa bok choy zimayambira ndikusiyanitsa masamba ku nthiti. Sulani nthiti (zimayambira) mu zidutswa 1/4-inch. Ikani masamba pamwamba pa wina ndi mzake ndikuwaponyera mu chipika. Aphatikize mu litiboni.

1. Mu lalikulu la skillet kapena lalikulu saucepan ndi chivindikiro, kutenthe mafuta anyezi, sesame mafuta, ndi adyo cloves pa sing'anga kutentha. Sinthani kutentha kumagwira mchere mpaka adyo ayambe kufiira, kenako chotsani adyo ndikuisungiranso ntchito ina.
2. Onjezerani ginger ndikukwera mpaka itayamba kuvunda. Onjezerani bowa ndi bok choy. Tembenuzani kutentha mpaka kwa sing'anga-yambiri ndi kusonkhezera masambawa kwa mphindi zisanu, mpaka atayambitsidwa.
3. Onjezerani madzi, msuzi wa soya, ndi shuga. Phimbani mphika ndi kubweretsa madzi pansi pa chithupsa. Sinthani kutentha kuti musamangidwe ndi kuwotcha ndiwo zamasamba kwa mphindi zitatu. Ngati ndi kotheka, kuti musamamatire, onjezerani supuni 1 kapena 2 za madzi ku skillet.

Zosakaniza Zosakaniza ndi Zobwereza

Nthawi zambiri bowa saganiziridwa kuti ndi otsika-FODMAP, choncho amamatira ku bowa oyster, omwe amadziwika ngati chinthu chochepa cha FODMAP.

Kuti mupange chipatso cha gluten, musagwiritsire ntchito msuzi wa soya wopanda gluten .

Malangizo Ophika ndi Kutumikira

Dulani ndi kutsuka tsamba lililonse la bok choy kuti musachotse mchenga uliwonse kapena nthaka yomwe ingamamatire pansi.

Sungani dothi looneka kuchokera ku bowa la oyisitara ngati kuli kofunikira ndikuwapatseni msanga kutsuka musanawang'ambile mzidutswa.