Mitundu Yamasamba Odya Zamasamba Ojambula Mapira

Zakudya Zofunikira (potumikira)

Zikhala - 71

Fat - 3g

Carbs - 9g

Mapuloteni - 2g

Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 12 (1 tsamba lililonse la tsamba )

Njirayi imatenga chakudya cha Chinese , mazira a dzira, ku ndege yathanzi pamene imatembenukira ku chakudya chokoma, chodzaza nyama chachakudya. Choyika ndi zobiriwira ndi zofiira kabichi ndi karoti slaw, aliyense dzira mpukutu amapereka amphamvu cruciferous masamba nkhonya kwa ubongo thanzi. Nkhonoyo imatenthedwa ndi msuzi wonyezimira komanso wobiriwira umene umawonjezera kukoma ndi zosakaniza zochepa.

Pepala lopanda dzira lopukuta mazira ndi makilogalamu 55 okha musanadze. Zowonongeka ndi zikopa, ndizomwe zimakhala ndi mafuta ochepa kwambiri omwe amawathandiza kukhala ndi mavitamini komanso ubwino wokomera zomera kuti akhale ndi maganizo abwino ndi thupi.

Zosakaniza

• 12 dzira lopukuta
• 4 makapu kabichi ndi karoti slaw
• Supuni 2 zotsika sodium soy msuzi
• Supuni imodzi ya sesame mafuta
• 1/4 supuni ya supuni ya ginger
• Supuni 1 yakuda uchi
• Supuni 1 mpunga vinyo wosasa
• 1/4 chikho cha sameamu mafuta a brushing (mwachangu)

Kukonzekera

1. Sakanizani uvuni ku 350F.
2. Ikani mazira a dzira mu mawonekedwe a diamondi (okhala m'mphepete mwachitsulo pamwamba ndi pansi) pa pepala lophika.
3. Ikani msuzi mu mbale yosambira. Whisk msuzi wa soya, mafuta, ginger, uchi, ndi viniga mu mbale yaying'ono. Msuzi wodula pamsana pa nsonga ndikuponyera mpaka utaphimbidwa.
4. Sakanizani spoonful yaying'ono ya slaw osakaniza pakati pa pepala lililonse. Pindani pansi pakona pazodzaza; Dulani mwamphamvu njira theka kuti mutseke kudzazidwa. Pindani mbali zonse ziwiri, kumanzere ndi kumanja, molimba motsutsana ndi kudzazidwa; gwedezani njira yonse yopita pamwamba. Ikani mbali yochulukira pambali pa pepala lophika. Sakanizani nsonga ndi mafuta ngati mukufuna. Kuphika kwa mphindi 15 mpaka 20 kapena mpaka pamwamba kumakhala kofiira.

Zosakaniza Zosakaniza ndi Zobwereza

Lembani mazirawo ndi masamba osiyanasiyana, zipatso, ndi nyama. Mukhoza kusankha nkhuku yowonongeka, nsomba, nsomba, pansi, kapena nkhumba kuti mupange chakudya chokwanira. Onjezerani mthunzi wa Brussels, udzu wa broccoli, tsabola wa belli, juga, kapena zukini.

Kuti mukhale okoma, onjezerani zipatso kapena magawo amapichesi kapena mapeyala. Gwirani mu soya, nyemba zakuda, kapena nthata zowonjezera kuti muwonjezere kuluma kwodzaza ndi mapuloteni.

Onjezerani kutenthetsa ndi Sriracha kapena mpiru wotentha ku msanganizo.

Malangizo Ophika ndi Kutumikira

Kutumikira ndi uchi wa mpiru kapena wokoma ndi wowawasa kuviika msuzi.

Refrigerate yotsala dzira imakwera mu chidebe chotsitsimula kwa masiku atatu. Bweretsani mu uvuni kwa mphindi zisanu kapena 10 kapena microwave pamwamba pa masekondi 60.