Zakudya Zofunikira (potumikira)
Zikhala - 362
Mafuta - 11g
Carbs - 34g
Mapuloteni - 32g
Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 4 (2 makapu aliwonse)
Kukonda kutenga? Mukhoza kukhala ndi mpunga wofiira wofiira ndi nkhuku ndi katsitsumzukwa pa gome la chakudya maminiti 30, pafupi ndi nthawi yofanana yomwe mungayembekezere kubereka. Chophimbachi chimapanga mpunga wofiira wofiira wa mpunga woyera , umene umakuthandizani kuti mukhale wodzaza ndi kusunga shuga.
Zosakaniza
- Supuni 2 supuni ya mafuta, inagawanika
- 1 makilogalamu a nkhuku pachifuwa, chodulidwa mu zidutswa zazikulu
- ½ chikasu anyezi, peeled ndi akanadulidwa
- 1 karoti, yokonzedwa ndi odulidwa
- 3 adyo cloves, peeled ndi minced
- Supuni 1 yosakaniza ginger
- 2 makapu odulidwa katsitsumzukwa, kuchokera pafupifupi gulu la 1-mapaundi
- ½ chikho cha madzi
- 2 makapu ophika bulauni mpunga, chilled
- Supuni 2 otsika sodium soy msuzi
- ¾ chikho chobiriwira chobiriwira
Kukonzekera
Thirani supuni 1 ya mafuta a mandimu pachithunzi-kutentha kwakukulu mu skillet yaikulu. Onjezani nkhuku ndikuphika mpaka golidi kumbali zonse ndikuphika, pafupi mphindi zisanu kapena zisanu ndi ziwiri. Chotsani nkhuku ku skillet ndikuyika pambali.
Sula skillet woyera. Onjezerani mafuta otsukira apuniketi pa skillet ndi kutentha pa sing'anga-mkulu. Onjezani, karoti, adyo, ndi ginger. Saute 2 mpaka 3 mphindi mpaka anyezi asintha. Onetsetsani katsitsumzukwa ndi madzi a chikho cha 1/3, mutenge zitsulo zilizonse pansi. Kuphika mpaka kutsuka katsitsumzu ndi kokoma koma komabe kuli kobiriwira ndipo madzi asungunuka, pafupi maminiti asanu.
- Gwiritsani mpunga ndi soya msuzi ndi kuphika, kuyambitsa nthawi zina, mpaka pang'ono crispy ndi kutenthetsa, pafupifupi 5 Mphindi lonse. Onetsetsani nandolo ndi kuphika miniti yowonjezera kuti mutenthe.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati nthawi zambiri simukukondwera ndi mpunga wofiira, mukhoza kudabwa kukupezani kuti mumakonda kudya. Kukoma kwa nutoni wa mpunga wofiira kumatulutsidwa ndi mphukira yofulumira mwachangu mu mafuta a mandimu. Komabe, ngati simunagulitsidwe, mungayese kusakaniza mpunga woyera ndi wofiirira kapena mupange ndi mpunga woyera.
Ganizirani za njira iyi yofulumira komanso yophweka monga kapangidwe ka tirigu ndi masamba. Yang'anani mopitirira mpunga ndikuyesera mbewu zosiyanasiyana. Quinoa yodzaza ndi mapuloteni ndipo ali ndi mawonekedwe omwewo. Millet imakhala ndi ubweya wofewa womwe anthu ambiri osasangalala ndi mpunga wofiira amapeza zosangalatsa. Mukhoza kupanga izi ndi mbewu zina zonse monga farro kapena mbewu zapulosi, zomwe zimabwereka kubirira kwa nutty ndi chewy.
Kuti mupange chophimba ichi, sungani makilogalamu a tofu kwa nkhuku. Mwinanso mungafune kuti muyambe kuyendetsa mafuta kapena kutsuka ndi zonunkhira, monga mandimu a mandimu. Tofu palokha ndi wokongola bland. Mukhozanso kupanga izi ndi zikopa za nkhumba kapena nyama yowonda.
Chifukwa cha mpunga wokazinga wa gluteni, gwiritsani ntchito tamari mmalo mwa msuzi wa soya.
Tamari ndi msuzi wa soya wopangidwa kuchokera ku nyemba zokha osati soya ndi tirigu. Ngati muli otsekemera kwa soy, yang'anani kokonati aminos, yomwe ili ndi umamu wofanana.
Khalani omasuka kugwiritsa ntchito masamba alionse omwe inu kapena banja lanu mumasangalala! Ndapanga izi ndi zukini, nyemba zobiriwira, broccoli, ndi tsabola-zilizonse zomwe zimagulitsidwa kapena nyengo pa golosale.
Kwa iwo omwe ali ndi chifuwa chakumwa, perekani izi ndi mafuta a sesame, omwe amachititsa kuti azikhala ndi zakudya zofanana, kapena mafuta omwe mumawakonda kwambiri, monga canola kapena mafuta a avocado. Pewani mafuta a azitona, omwe ali okondwa kwambiri pa mbale iyi.
Malangizo Ophika ndi Kutumikira
Mbali yofunika kwambiri ya mbale iyi ndikutsimikizira kuti mpunga wanu wakuda uli wozizira, mwinamwake udzapeza gluey, pasty chosasinthika. Konzekerani usiku usanafike ndikusungira firiji, kapena mugwiritse ntchito mazira, msuzi wofiira wofiira, utenthedwa mu microwave kwa miniti yokha. Chokondweretsa: Kuphika ndi kuzirala mpunga kumapangitsa wowonjezera wowonjezera wowuma kuti apange, kotero izo ziri ndi zotsatira zochepa pa shuga la magazi.
Ndimakonda kugwira ntchitoyi ndi nthunzi zowonjezereka zomwe zimadulidwa ndi msuzi wa soya, ginger, ndi mbewu za sameame.