Zakudya Zofunikira (potumikira)
Zikhala - 244
Mafuta - 10g
Carbs - 16g
Mapuloteni - 25g
Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 4 (chikho chimodzi cha 1 1/4)
Kulakalaka Chitchaina kuchotsa koma mukusowa zosankha zaulere? Gwiritsani ntchito mapuloteni othandizira komanso owonjezera a masamba obiriwira.
Palibe nkhawa ngati mulibe chovala chachitsulo chogwiritsidwa ntchito mosamala kwambiri. Konzani zitsulo kutsogolo ndikuphika chakudya chamaminiti osachepera 25!
Zosakaniza
- Makilogalamu khumi ndi awiri
- Supuni 2 zapanola mafuta
- 1 clove adyo, minced
- Chomera chaching'ono cha 1-inch ginger, minced
- 4 makapu broccoli, akanadulidwa
- Mutu waung'ono wa bok choy, wodulidwa
- ½ supuni ya tiyi ya tsabola watsopano wakuda
- Supuni 3 zimachepetsa tamari ya sodium-tamari yaulere
- Supuni 1 uchi
- 1/2 laimu, juiced
Kukonzekera
- Chotsani mafuta ochulukirapo kuchokera ku steak ndikupangitsani kuti mukhale osakanikirana ndi tirigu.
- Kutentha mafuta mu wok kapena kuponyera chitsulo.
- Onjezerani adyo ndi ginger ndikupaka mpaka mafuta onunkhira, pafupi masekondi 30.
- Onjezerani steak. Kuphika kwa mphindi 3 mpaka 5 mpaka steak ayamba kuoneka bulauni.
- Onjezerani broccoli ndi bok choy ndi nyengo ndi tsabola wakuda.
- Onjezani tamari, wokondedwa, ndi madzi a mandimu.
- Lembani ndi kulola kuti muphike kwa mphindi zisanu mpaka steak yophika ndi masamba ndiwo akhungu.
- Kutumikira mwamsanga.
Zosakaniza Zosakaniza ndi Zobwereza
Broccoli ndi bok choy ndizopangira zakudya monga izi koma mukhoza kusinthanitsa ndi masamba ena. Malingaliro akuphatikizapo kaloti, belu tsabola, nandolo ya chisanu, ndi katsitsumzukwa. Chilichonse chimene mungasankhe, mudzawonjezera boti la zakudya ku mbale, kuphatikizapo vitamini C, anti-inflammatory, calcium , ndi zina.
Malangizo Ophika ndi Kutumikira
Flake steak ndi wodetsedwa kwambiri woweta ng'ombe. Kuwombera mpweya ndi "kubzala" kumatsimikizira kuti nyamayo idzakhala yabwino komanso yosavuta kuyaka pamene yophika.
Tumikizani ndi kapu imodzi yokhala ndi mpunga wofiira kapena zowonjezera za gluten . Ngati muli ndi zotsala, sakanizani mpunga wophika komanso dzira lophwanyika kuti mutenge mpunga wokazinga.