Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 121
Letlalo - 7g
Carbs - 9g
Protheine - 8g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 5 (1/2 senoelo se seng le se seng)
Li -soya tse sa tsoa khutsuoa , li khethiloe li be li sebelisoe tala, li bitsoa edamame. Ba 'nile ba thabela lilemo tse ngata Japane, Korea, Chaena le Hawaii,' me hona joale ba fumaneha habonolo libakeng tsa mabenkele tsa US, karolong ea lijo tse serame.
Hangata Edamame e jeoa e le lijo tsa meno 'me e ka sebelisoa e le mokete oa mokete kapa ka mor'a sekolo. Khetha edamame ka qetellong, kenya ntho e le 'ngoe ka molomong oa hao, u ante linaoa,' me u lahle li-pods.
Lijo
- 12 ounces li-pods tse nang le serame sa maqhubu
- 1 tablespoon oli e entsoeng ka sesame
- 1 teaspoon e monate seseame oli
- 1 isipuni e peeled, motsoako oa ginger oa grated
- 1 isipuni e theohile sodium soy sauce
- 1 tablespoon asene ea raese
- 1 isipuni e tletseng tsoekere e sootho
- ¼ teaspoon e sithabetseng pepere e khubelu
Litokisetso
- Ka sekotlolo se seholo sa metsi, tlisa metsi a 2 ho ea pheha. Eketsa lebitso la serame le leqhoa le ho khutlisa pitsa ho pheha. Fokotsa mocheso 'me u bosose ka motsotso o le mong. Ho tšollela hōle le uena ho qoba mocheso o chesang, tlosa li-pods ho ea colander mme u li hlatsoe ka metsi a batang ho emisa ho pheha.
- Ka skillet e kholo ka mofuthu-mocheso o phahameng, futhumala oli. Eketsa ginger mme o lutse, o hlohlelletsa khafetsa, metsotso e le 1 ho isa ho 2, ho fihlela ginger e qala ho sootho. Kenya peo ea soya, asene le tsoekere e sootho, 'me u tsoele pele ho fihlela tsoekere e qhibiliha. Kenya edamame. Fokotsa mocheso ho ea bohareng 'me u susumelle hore u sebelise silicone spatula ho fihlela moriko oa carameliza o fokotseha ho theha glaze holim'a li-pods tsa edamame. Scrape le mongobo o tsoang mahlakoreng le tlase ea skillet nako le nako nakong ea ts'ebetso ea caramelization. Fafatsa le limela tse khubelu tsa pepere, haeba li lakatsa, 'me u sebetse ka mofuthu.
Liphetoho le Litšebeletso
Fokotsa boholo ba ho hlahisa oli ea sesee e nkhang hamonate e le hore e lumellane le palate ea hau.
E le ho etsa hore mokhoa ona o se na gluten, sebelisa sauce ea soy ea mahala ea gluten kapa tamari ea mahala ea gluten.
Litlhahiso tsa ho pheha le ho sebeletsa
U se ke ua itšoara ka metsing a belang. Haeba u sa sebelise metsi a phehileng a phehile ho pheha li-pods, e tla nka nako e telele haholo ho khutlela ho pheha, nako e tla fela, 'me li-pods li tla koaheloa ke nako ha li phehile metsotso e le' ngoe.
Ginger e ncha le oli ea sesame ke libetsa tse tlase tsa FODMAP tsa sekhukhu. Likopa tse nyane tsa oli ea sesame li fumaneha libakeng tse ngata tsa mabenkele. Bala lengolo ka hloko. "Plain" oli ea sesame e ka hlalosoa e le e chesitsoeng; ke mmala o mosoeu. Oli ea sesee e monate e bofubelu ka 'mala' me, joalokaha e phatlalalitsoe, lintho tse chesang. Ntho e nyenyane e tsamaea ka tsela e telele, kahoo u boloke oli ea sesame ka sehatsetsing ka mor'a hore u bula e le hore e lule e hloekile pakeng tsa lisebelisoa.