Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 110
Letlalo - 5g
Carbs - 10g
Protheine - 8g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 15
Litšebeletso 6 (1 senoelo se seng le se seng)
Sopho e chesang le e bolila ke intate ea lireschorente tsa Asia eo u ka e etsang lapeng. Ha ho thata, hang ha u se u tseba mokhoa oa ho pholla lehe le pholileng ka har'a moro. Etela 'maraka oa Asia ho ea reka li-mushroom tse teteaneng tsa li-fungus. Lintho tse ling kaofela li fumaneha sebakeng sa korosari ea moo.
Lijo
- ¾ ounese li omisitsoeng li-mushroom tse bofubelu (tse ka bang 1/2 senoelo)
- Khabapo e le 'ngoe e hlahisitse ginger e ncha, e phunyeletse likarolong tse nyenyane
- 2 e nang le li-clove tse hloekileng tse khabisitsoeng ka har'a li-chunks tse kholo
- 1 tablespoon oli e entsoeng ka sesame
- Karolo e le 'ngoe e fokotsehileng-e-sodium, e fokolang ea khoho ea khoho ea FODMAP
- 1 tablespoon chile-le-asene e monate sauce
- 3 tablespoons asene ea raese
- 2 tablespoons fokotsoe-sodium soy sauce
- 8 tofu e tiileng ho ea holimo, e tšolotsoeng le ho khaola li-slide tse mashome a mahlano
- Li-ounces tse 5 tse bitsoang bamboo shoots (lihlahisoa tse tsoang ho li-8-ounce)
- 1 teaspoon tsoekere
- ¼ teaspoon fatše pepere e tšoeu
- 2 tablespoons cornstarch
- Metsi a batang a 2 a tablespoons
- 1he e kholo
- Senoelo sa ¼ sliced sliced meroho ea scallion
- pepere ea pepere e khubelu e bolileng (khetho)
Litokisetso
- Ka sekotlolo se seholo, tšela likotlolo tse peli tsa metsi a belang holim'a li-mushroom tse omisitsoeng 'me u li lumelle ho qeta metsotso e 30 li le metsi.
- Ha li-mushroom li soahetse, ka sekotlolo se nang le sejo se boima, salisa ginger le konofolo ka oli ea sesame ho feta mocheso o mofuthu ho fihlela monko o monate o monate. Ha ba qala ho sootho, tlosa le ho lahla ginger le konofolo. Susumelletsa moro oa kana, hot sauce, asene, soy sauce, tofu, letlobo, le tsoekere. Tlisetsa motsoako ho pheha holim'a mocheso o phahameng-mocheso, ebe o o beha fatše ho boloka ho omisa tlaase.
- Ka sekotlolo se senyenyane, hlohlelletsa hammoho cornstarch le metsi a batang. Fokotsa motsoako ka sopho, e hlohlelletse ka matla, ebe o hlohlelletsa ho fihlela sopho e phahamisa hanyenyane.
- Hlakola li-mushroom mme u li kenye ho pitsa ea sopho.
- Ka sekotlolo se le seng se senyenyane, qhaqha lehe. Koahela motsoako oa mahe ka pitseng ha u ntse u hlohlelletsa kamehla. Lijo tse nyenyane tsa mahe li tla theha e le sopho e khutlela ho emisa ka metsotsoana e ka bang 30. Holimo le meroho ea scallion le pepere e khubelu e senyehileng, haeba u sebelisa, mme u sebeletsa e chesang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa senoelo se le seng sa li-mushroom tse ncha tse hlakiloeng ho e-na le ho noa li-mushroom tse omisitsoeng tse ommeng tse omisitsoeng haeba u thatafalloa ho li fumana.
Hlokomela hore moro o monyenyane oa FODMAP ha o na liiee kapa konofolo. E ke ke ea ngoloa tlaase-FODMAP, ka hona o tla lokela ho hlahloba lengolo la lijo.
Litlhahiso tsa ho pheha le ho sebeletsa
Morao tjena re bone tofu e tiileng ka lipane tse peli tsa li-ounces ka 'ngoe. Sebelisa lehlakore le leng la mapahla bakeng sa risepe ena 'me u boloke halofo e' ngoe bakeng sa tšebeliso e 'ngoe, joaloka sesebelisoa se hlabosang sa tofu noodle .
E-ba le ginger e qhibilihantsoeng le e khethiloeng ka linako tsohle kahare ea hau ea metsi ka linako tsohle ho eketsa tatso ea sebele ea Asia ho lipepe tsa hau. Beha ginger ka sekotlolo se senyenyane sa aluminium, koahela le ho sotha mahlakoreng ka bobeli.