Msuzi Wosangalatsa ndi Wosadya

Zakudya Zofunikira (potumikira)

Malori - 110

Mafuta - 5g

Carbs - 10g

Mapuloteni - 8g

Nthawi Yonse Mphindi 35
Konzani mphindi 20 , Cook 15 min
Mapemphero 6 (1 chikho aliyense)

Msuzi wotentha ndi wowawasa ndi wokonda chakudya cha ku Asia chimene mungachite kunyumba. Sizowopsa, mutadziwa njira yozembera dzira lofiira mu msuzi wothamanga. Pitani ku msika wa Asia kuti mugule bowa zakuda zakuda bowa. Zosakaniza zonsezi zilipo m'sitolo.

Zosakaniza

• ¾ ounikidwa bowa wakuda bowa (pafupifupi 1/2 chikho)
• Supuni imodzi ikaniza mchenga watsopano, kudula muzing'ono zakuda
• 2 watsopano wophika adyo, wodulidwira muzinthu zazikulu
• Supuni 1 yophika mafuta a sesame
• Mphindi imodzi yafupika-sodium, yotsika-FODMAP nkhuku ya msuzi
• Supuni 1 chile-ndi vinyo wosasa msuzi
• Supuni 3 ya vinyo wosasa
• Supuni 2 yafupika-sodium soya msuzi
• 8 ounces olimba tofu, kuthiridwa ndi kudula mu masentimita ¼-inch
• 5 ounces nsomba za bamboo (zokolola zochokera ku 8 ounce zingathe)
• Supuni 1 shuga
• ¼ supuni pansi tsabola woyera
• Supuni 2 ya supuni
• Madzi awiri ozizira apuni
• Dzira lalikulu 1
• ¼ chikho chochepa chopukutira scallion amadyera
• Tsabola wofiira wofiira (ngati mukufuna)

Kukonzekera

1. Mu mbale yamkati, onetsani makapu awiri a madzi otentha pa bowa zouma ndipo muwalole kuti iwo azithamanga kwa mphindi 30.
2. Pamene bowa zilowerere, mu chombo chamadzimadzi cholemera, sungani ginger ndi adyo mu mafuta a sesame pamwamba pa kutentha kwapakati mpaka pfungo lokometsetsa. Pamene ayamba kuoneka bulauni, chotsani ndi kutaya ginger ndi adyo. Muziganiza mu nkhuku msuzi, otentha msuzi, vinyo wosasa, soya msuzi, tofu, zitsamba zotsamba, shuga, ndi tsabola. Bweretsani chisakanizo kuti chithupsa pamsana-kutentha kwakukulu, kenaka chitembenuzireni kuti musunge mchere wochepa.

1. Mu mbale yaing'ono, gwiritsani pamodzi chimanga ndi madzi ozizira. Lembani msuzi mu supu, kuyambitsa mofulumira, ndi kusonkhezera mpaka msuzi wakula pang'ono.
2. Thirani bowa ndi kuwonjezera pa mphika wa supu.
3. Mu mbale yaing'ono yomweyi, pewani dzira. Dulani dzira losakaniza mu mphika pamene mukugwedeza nthawi zonse. Dzira laling'ono limapanga ngati supu imabwerera kuimirira pafupifupi masekondi 30. Pamwamba ndi masamba a scallion ndi tsabola wofiira, ngati mukugwiritsa ntchito, ndikutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito chikho chimodzi cha bowa watsopano wam'madzi m'malo mwa kubwezeretsa bowa wakuda wouma ngati mukulephera kuwapeza.

Onani kuti msuzi wotsika wa FODMAP ulibe anyezi kapena adyo. Sitidzatchedwa otsika-FODMAP, kotero muyenera kuyang'anitsitsa zolembazo zosakaniza.

Malangizo Ophika ndi Kutumikira

Posachedwapa takhala tikuwona tofu olimba m'ma mapaundi asanu ndi limodzi. Gwiritsani ntchito mbali imodzi ya mapepala a mapasa kuti mugwiritse ntchito ndikusunga theka lina la ntchito ina, monga chophikira chophika chophika tofu .

Sungani kabokosi kakang'ono kofiira ndi kakang'ono kawirikawiri nthawi zonse kuti muwonjezere kuwonetsa kwabwino kwa Asia ku maphikidwe anu. Ikani ginger pa chidutswa cha aluminiyumu chojambula, kukulunga ndi kupotoza kumapeto onse awiri.