Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 240
Mafura - 8g
Carbs - 37g
Protheine - 9g
Kakaretso Nako ea 24 metsotso
Qetella metsotso e 20 , Cook 4 metsotso
Litšebeletso tse 8 (linoelo tse 1 1/2 ka 'ngoe)
U se ke ua hlola u sheba sejana se tsotehang seo motho e mong le e mong a tla se thabela. Saladi ena ea moriana oa soba e teteaneng, e pholileng, e monate, e monate ebile e mebala-bala, 'me e nang le likokoana-hloko tse nang le khōe, tlhapi kapa shrimp. Tse ling kapa phofo kaofela li-noodles tsa soba ke buckwheat, e leng tlase ho FODMAP ho feta phofo ea koro. Karolo e lekholo lekholong ea buckwheat soba noodles ke eona e loketseng haholo bakeng sa lijo tse fokolang tsa FODMAP. Haeba u sa fumanehe, khetha sehlahisoa se nang le buckwheat se bontšitsoeng holimo lethathamong la lisebelisoa ho feta phofo efe kapa efe.
Lijo
- 10.5 ounces e sa koahetsoeng ke li-noodle
- 3 tablespoons fokotswa-sodium soy sauce
- 1 tablespoon granulated tsoekere
- 3 tablespoons asene ea raese
- 2 tablespoons a hloekileng lero la lime (1 lime)
- 1 tablespoon oli e entsoeng ka sesame
- 2 di-teaspoons tse nkiloeng ka letsoho, li hlahisitse motsoako o mocha oa ginger
- 2 tablespoons garlic-kenya oli ea mohloaare
- Tablespoons tse 2 tsa peanut
- Likotlolo tse hlano tse hlatsoitsoeng ka botlalo, tse khubelu kapa tsa Chaena (li-ounces tse 10)
- ¼ senoelo se khaotsoeng daikon radish
- 1 khōlō rantipole, shredded
- Senoelo sa ¼ sliced sliced meroho ea scallion
- ¼ senoelo sa senoelo se ohiloeng
- 1 tablespoon e entsoeng ka peō ea sesame
Litokisetso
- Tlosa mekhabiso ea pampiri e etsa li-noba tsa soba 'me u li lokise ho latela litaelo tsa liphutheloana. E-ba hlokolosi hore u se ke ua ba feta haholoanyane. Hlatsoa le ho hlatsoa li-noodle ka metsi a pholileng.
- Ha li-noodle li ntse li pheha, li-whisk hammoho soy sauce, tsoekere, asene, lero la lalaka, oli ea sesame e hlabositsoeng, ginger e nang le minced, oli e entsoeng ka konofolo, le sesepa sa peanut sekotlolo se seholo sa salate. Leka hop, radish, lihoete, meroho ea scallion le li-cilantro ho ea sekoteng sa salate. Ebe u eketsa li-noodle tse phehiloeng 'me u akhote ka bonolo ho fihlela salate e koahetsoe hantle ke ho apara. Hlatsoa ka limela tsa sesame mme u sebetse hang-hang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Bakeng sa phetolelo ea linate, sebelisa lipolepo tse 2 tsa mayonnaise ho e-na le likhaba tse 2 tsa tekanate ea pereate.
Li-chestnuts tsa metsi tse tšolotsoeng ka makotikoting kapa li-jicama tse ncha li ka kenngoa sebakeng sa daikon radish.
Mokotla oa 10-ounce oa hop o khabisitsoeng ho tloha sehlahisoa sa lihlahisoa tsa lebenkele ho ka sebelisoa ketsahalong ena.
Ha ho na oli e kenngoeng ka konofolo ka letsoho? Mofuthu o omeletsoeng oa konofolo ea konofolo ka lipofu tse 2 tse kopantsoeng le teaspoon e le 1 ea oli ka mocheso o mofuthu ka sekotlolo se senyenyane ho fihlela konofolo e qala ho sootho. Tlosa 'me u lahle konofolo.
Litlhahiso tsa ho pheha le ho sebeletsa
Li-noodle tsa Soba li ka nolofatsa haholo haeba li bolokiloe ho apara. O ka lokisetsa ho apara le meroho bakeng sa risepe ena pele ho nako, empa rera ho pheha le ho eketsa soba noodles kapele pele o sebeletsa.