Kana uchinge waona kuti zviri nyore sei kuti uite chikafu chikave yakabikwa, hauzombodi kuraira utori zvakare. Chinhu chakanakidza pamusoro pekamukira ndechekuti yakanyanyisa. Iwe unogona kushandisa chero mhando ipi zvayo yemiriwo iwe unenge uine yega, iyo nzira yakanakisa yekushandisa iyo yakasara yakasara zvimini mu crisper yako. Iyo yakaoma uye yakakura miriwo, yakadai se broccoli kana cauliflower florets, iyo inotora nguva yakawanda yekubika, saka ipai nguva yakawedzerwa, kana zvichidiwa.
Nokuwedzera kwekuwedzera kwefiber, edza kushandisa ruvara rune tsvina panzvimbo pemucheka mutsvuku nekuda kwemukirayi uyu.
Zvamunoda
- 2 mashupuni mafuta omuorivhi, akaparadzaniswa
- 2 mazai makuru, arohwa
- 1 tablespoon minced garlic
- 1 cup nhesa dzakasviba uye karoti, dzakanamatira
- 4 makapu akabikwa
- rice
- 2 makapu shredded akabika chicken
- 1/4 mukombe soy sauce
- 1/4 kapu yakakanyiwa masikati anyezi
- 1 kapu yenyuchi inomera
Nzira Yokuita Izvo
- Pisa wok kana skillet guru pamusoro pekupisa. Wedzera 1 teaspoon yemafuta uye swirl kupfeka pasi pepani. Wedzerai mazai, kuputika, zvino tumira kune imwe ndiro.
- Pukuta wok ne peji yepepa. Wedzerai teaspoon yasara yamafuta kune wok. Wedzera kariki uye simbisa-fry kwemaminitsi makumi maviri.
- Wedzerai peas uye karoti, kusveta-kunya kusvikira zvanyorova. Wedzerai mupunga uye huku uye simbisa-fry, kuputsa masumbu ejisi nekopu yehuni kana spatula.
- Wedzera muto we soy and stir-fry kusvikira mavhenekera asvika pamwe, anenge 1 miniti.
- Ita mukati mechando anyezi, mbeu dzebhinzi uye evha yakabikwa. Ita-fry imwe minomwe kana zvakadaro. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 599 |
| Total Fat | 19 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 220 mg |
| Sodium | 773 mg |
| Carbohydrates | 69 g |
| Dietary Fiber | 4 g |
| Protein | 36 g |