Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likorolo - 71
Letlalo - 5g
Carbs - 5g
Protheine - 3g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso tsa 12 (1/2 senoelo se seng le se seng)
Kakaretso ena e kenyelletsa ntho e sa tsoa tsebahatsoa e tlaase-FODMAP, li-mushroom tsa oyster, e le ho hlaseloa ka letsoho le bo-'mamine ba Asia ba ratang bok choy. Bok choy e bolela "meroho e tšoeu" 'me e tla ka mefuta e sa tšoaneng. Kemiso ena e ile ea hlahisoa bakeng sa lihlooho tse kholo tsa bok-bok, tse kang li-lettuce tsa Roma, tse nang le makhasi a lefifi le limela tse tšoeu tse jeoang. Ka linako tse ling tsena tse fapa-fapaneng li bitsoa "pak choy."
Lijo
- Li-mushroom tse lik'hilograma tse 38
- 3 lik'hilograma bok boky
- 2 tablespoons lero kapa oli ea canola
- 2 tablespoons oli e entsoeng ka sesame
- 3 li-cloves tse hloekileng
- 1 tablespoon ginger motso, peeled le minced
- 2 tablespoons metsi
- 3 tablespoons fokotswa-sodium soy sauce
- 2 diaspuni tse tsoekere
Litokisetso
- Qoba feela lihlopha tsa li-mushroom tse ka tlaase ho 1/2 moo li neng li kopantsoe le sekhahla se ntseng se hōla. Hlakisa li-mushroom, ho akarelletsa le limela, likotoana tse lekaneng.
- Sebelisa thipa e bohale ho khaola lipheletsong tsa bok choy stems le ho arola makhasi ho likhopo. Seha likhopo (stems) ka likotoana tse 1/4-inch. Tšoaea makhasi ka holim'a e mong ebe u li kenya ka har'a log. Li tšela ka lithane tsa li-inch tse 1.
- Ka sekoahelo se seholo se nang le sekoahelo se nang le sekwahelo, chesa oli ea lepele, oli ea sesame le garlic cloves holim'a mocheso o mofuthu. Etsa hore mocheso o se ke oa kolobetsoa ho fihlela setalisi se qala ho sootho, ebe o tlosa konofolo ebe oa e boloka bakeng sa tšebeliso e 'ngoe.
- Eketsa ginger mme o lutse ho fihlela e qala ho sootho. Kenya li-mushroom le bok choy. Etsa mocheso ho fihlela o le bohareng le holimo 'me u hlohlelletse-thola meroho bakeng sa metsotso e ka bang 5, ho fihlela e phunyeletsoa.
- Kenya metsi, moriana oa soya le tsoekere. Koahela pitsa ebe o tlisa metsi ka tlase ho pheha. Fetola mocheso ho boloka ho omisa le mouoane meroho bakeng sa metsotso e 3. Haeba ho hlokahala, ho thibela ho khomarela, eketsa tse ling tse 1 kapa tse 2 tsa metsi ho skillet.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Hangata li-mushroom ha li nkoe li le tlaase-FODMAP, kahoo li khomarela li-mushroom tsa oyster, tse khethiloeng e le ntho e tlaase-FODMAP.
E le ho etsa hore mokhoa ona o se na gluten, sebelisa sauce e sa lefelloeng ea soy le gluten .
Litlhahiso tsa ho pheha le ho sebeletsa
Arola 'me u hlatsoe lekhasi le leng le le leng la bok choy le le leng ho tlosa lehlabathe kapa mobu leha e le ofe o ka khomarelang lihlahisoa.
Hlakola mobu o hlahang ho li-mushroom ha ho hlokahala 'me u ba fe ka potlako ka potlako pele o li roba likoto.