Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 302
Letlalo - 20g
Carbs - 25g
Protheine - 9g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 10 , Cook metsotso e 10
Litšebeletso 4 (likotlolo tse 1 1/4 ka 'ngoe)
Ntle ho pelaelo, asparagus e phahamisa lenane la li-meroho tse ratoang tsa selemo. Ho phaella tabeng ea ho ba motlakase oa detoxifier le ho ba le sefofane sa kankere, asparagus e na le limatlafatsi tse ling tsa bohlokoa, ho akarelletsa le livithamine K, C, le E, folate, koporo, selenium, thiamin le riboflavin, hammoho le fiber le phytonutrients ho thusa ho ntlafatsa bophelo bo botle ba boko. le ho senya li-radicals mahala tse tlatsetsang botsofaling.
Ha sopho e entsoeng ka asparagus ke ea ho ea ho eona, ho monate ho e leka ka ts'ebetso e ts'oaretsoeng le pelepele e khubelu le e tšehla e tšehali, pelo ea bophelo bo phetseng hantle, le mongobo o monate le o monate, o susumelitsoeng ke lijana tse ngata tseo ke li ratang tsa Asia: Kung Pao Chicken . Ka lehlohonolo, li-sauces tse sa tšoaneng tse nang le gluten li fumaneha matsatsing ana, kahoo ha ua lokela ho ba le bothata ba ho fumana lijoana ho etsa sejana sena.
E ruile ka glutathione, e nang le li-antioxidants le e nahannoang ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, mokhoa ona o bonolo oa ho ja meroho o nang le gluten-o monate ke tsela e monate le e monate ea ho thabela meroho e ratoang ea selemo.
Lijo
- 3 tablespoons tlaase sodium meroho moro
- Tablespoons tse 3 tsa balsame
- 2 tablespoons raese veine veine
- 2 tablespoons gluten mahala hoisin mongobo
- 1 thispone low sodium gluten mahala samari / soy sauce
- 2 di-teaspoon e na le moriana oa konofolo
- 2 diaspuni tse tsoekere
- 1 teaspoon cornstarch
- Likopi tse 2 tse tšositsoeng tse nang le asparagus e hloekileng (~ likotoana tse 1,2)
- 2 pelepele e tšepe, stems e tlosoa mme e laoloa, e kenngoe ka ~ likotoana tse 1,2
- 1 senoelo se hlahisang linate, tse sa reng letho
- 1 tablespoon oli e ntle ea oli ea soneblomo kapa oli e meng ea meroho e sa nkeheng
- 3 cloves konofolo, minced
- 1 teaspoon e entsoeng ka seseame e entsoeng ka letsoai
Litokisetso
Etsa mouoane: Kopanya moro, li-vinegars, hoisin mongobo, tamari, chili e garlic sauce, tsoekere, le cornstarch ka sekotlolo se kopanya. Susumetsa ka fereko kapa whisk ho fihlela metsoako e kopantsoe hantle. Behella ka thōko ho fihlela u loketse ho pheha meroho
Lokisetsa asparagase le pelepele. Kenya ka likotoana tse ka bang 1,1 'me u behelle ka thōko. Nonofolo e nyenyane le e behelle ka thōko.
Khaola li-nut. Sehlahisoa se chesang kapa se seholo sa tšepe se otlolohileng ka mocheso o mofuthu. Eketsa linate tsa cashew ho wok / skillet 'me u phehe ka mocheso o mofuthu, o hlohlelletsa metsotso e 2 ho isa ho e 3 kapa ho fihlela o e-ja. Tlosa ho wok / skillet, 'me u behe ka thōko ka sekotlolo ho fihlela u itokiselitse ho se sebelisa.
Eketsa oli ea soneblomo / meroho ho hot skillet hammoho le asparagus le minced garlic. Pheha ka seaplane mocheso metsotso e 3, susumetsang kamehla. Eketsa pelepele ea bello, 'me u phehele metsotso e 2 e eketsehileng, ebe u tšela moribo holim'a li-veggies,' me u tsoele pele u pheha metsotso e 2 ho ea ho e meraro kapa ho fihlela mongobo o phahama.
Hlohlelletsa oli ea sesame le linate tsa li-cashew ebe o arola likarolo tse 4. Thabela ha u futhumetse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Manate a linkho a ka kenngoa ka lialmonde, likhama, kapa linate tseo u li ratang haholo haeba u lakatsa. Kokonate aminos kapa Li-Aminos tsa Bragg's, tseo ka bobeli li nang le gluten, li ka nkeloa sebaka ka tamari ea mahala ea gluten.
Litlhahiso tsa ho pheha le ho sebeletsa
Khetha stalk e nyenyane ea asparagus e tla pheha ka potlako.
Thabela kopa ena e le ea lijo tsa motšehare tsa lijo tsa motšehare, joaloka sejana sa veggie, kapa ka holimo ho raese e tloaelehileng kapa raese ka raese bakeng sa lijo tse monate le tse monate tsa nama.