Nkhuku Yambiri ya Orange Yopambana Kuchotsa

Zakudya Zofunikira (potumikira)

Malori - 400

Mafuta - 8g

Carbs - 47g

Mapuloteni - 34g

Nthawi Yonse 25 min
Konzani 10 min , Cook 15 min
Mapemphero 2

Chitetezo cha ku China chimatchuka chifukwa chokhala ndi sodium . Pakati pa shuga ndi ma sosi wodzaza ndi sodium, nyama yophika, mazira a dzira, ndi mpunga wokazinga, chakudya chodzala chimatha kuwonjezereka pokhudzana ndi mafuta odzaza ndi mchere. Njira yabwino ndiyo kudzipangira nokha panyumba. Zingakhale zowopsya poyamba, koma ndizosavuta kwambiri ndipo sizikusowa zowonjezera zambiri.

Izi zimathandiza kuti nkhuku zonyezimira zizikhala ndi madzi abwino a lalanje, adyo, ginger, ndi tsabola wofiira. Sodium yokhayo imachokera ku pang'ono pang'onopang'ono-sodium soy msuzi, zomwe kafukufuku amasonyeza zingathe kuchepetsa kuchuluka kwa sodium mu mbale popanda kukhudza kukoma. Kuwoneka nkhuku mmalo mwakudya ndi kuyamwa ndi kuwonjezera kaloti wambiri kumapangitsa mbale iyi kukhala yabwino kwambiri.

Gwiritsani ntchito mbale iyi ndi mbali ya mpunga wofiira kapena quinoa komanso pamwamba ndi sliced ​​wobiriwira anyezi ndi tsabola wofiira chifukwa chophweka kwambiri chomwe chimakhala ndi thanzi labwino. Zonse zimasonkhana panthawi yosachepera 30 minutes-yabwino kwa chakudya chamadzulo sabata!

Zosakaniza

• 3/4 kapu ya madzi a lalanje, mwatsopano wophimbidwa (kuchokera pafupi 2 mapeyala apakati)
• zest kuchokera 1/2 lalanje
• Supuni imodzi yosachepera sodium soya msuzi
• 2 cloves adyo
• 2 supuni ya supuni ya ginger watsopano watsopano
• Supuni 2 tizilombo tofiira
• 2 supuni ya tiyi ya chimanga
• Supuni 1 ya mafuta a sesame
• 1 mawere a nkhuku opanda ubongo (masentimita asanu ndi atatu), mudulidwe mu cubes 1-inch
• 2 kaloti wonyezimira, wochepa kwambiri
• 1 chikho chophika mpunga wofiira kapena quinoa
• 2 sliced ​​wobiriwira anyezi
• Tsabola wofiira wofiira, kulawa

Kukonzekera

1. Mu mbale yamkati, whisk pamodzi msuzi zosakaniza. Khalani pambali.
2. Thirani mafuta mu skillet wamkulu wotsekemera pogwiritsa ntchito kutentha kwapakati. Onjezani nkhuku, ndikuyambitsa nthawi zina kuti mbali zonse zikhale zofiira. Kamodzi kamene nkhuku ili ndi browned, yikani kaloti ndi kuphika, oyambitsa, mpaka kaloti isinthe, pafupi mphindi zisanu.
3. Thirani msuzi ndi kuphika mpaka msuzi wandiweyani, mphindi zitatu kapena zisanu zina.
4. Sakani mu mbale zolowa ndi mpunga kapena quinoa ndi kuwaza ndi anyezi wobiriwira ndi tsabola wofiira.

Zosakaniza Zosakaniza ndi Zobwereza

Pofuna kuonjezera mbaleyi mochulukirapo, yonjezerani zitsamba zambiri monga broccoli , nandolo za chisanu, kapena kabichi.

Kuti mukhale ndi mtundu wa gluten, gwiritsani ntchito tamari yotsika kwambiri m'malo mwa msuzi wa soya, kapena fufuzani msuzi wa soyiti wopanda gluten.

Ngati mulibe kachilombo ka nyemba, mugwiritsire ntchito tamari yochepa m'malo mwa soya msuzi kapena arrowroot (kapena tapioca) m'malo mwa chimanga ndipo mutumikire ndi kolifulawa "mpunga."

Malangizo Ophika ndi Kutumikira

Zakudya izi zimabwera mofulumira, choncho onetsetsani kuti zakumwa zanu zadulidwa ndi kutsogolo kutsogolo kuti mupange kuphika bwino.

Aliyense akutumikira ndi pafupifupi 1 1/2 makapu nkhuku zopitirira 1/2 chikho quinoa.