Shandisa chero rupiro rweSwitzerland chard iwe unofanirwa mune iyi mavitamini ane utano hwakanaka uye mapuroteni-yakawanda yemafuta anoshandiswa-fry recipe. Ne tofu, mushwa, uye muto we soy sauce, iyo iri nyore uye iri nyore zvinomera zvevirishi uye vegan zvekudya kwekudya. Kuita kuti mutsara uyu usasunungurwe zvakare, ingosiya muto we soya kana kushandisa tamari ye-gluten-isina.
Zvamunoda
- 2 tbsp maorivhi
- 2 clove garlic, minced
- 1/2 10-ounce bhizimisi rakasimba kana zvimwe zvakasimbiswa tofu, yakanyongedzwa uye yakamanikidzwa
- 1 tsp soy sauce (kana kuti gluten-free tamari)
- 6-8 bhowa mushwa, yakatswa
- 1 guru boka reSwitzerland chard, chero rudzi rupi, rwakasarudzwa
- 1/2 tsp mafuta emuasame
- 1/4 tsp gungwa munyu (kana kuti kuravira)
- dash cayenne pepper (optional)
Nzira Yokuita Izvo
Pisa mafuta omuorivhi muhombodo yakakura pamusoro pepakati mukati. Wedzera garlic uye kupisa kwemaminiti maviri kana maviri, kusvikira zvisingasviki. Wedzerai tofu yakakoswa uye kupisa kusvikira zvisingasviki dhita dhena kumativi ose, zvichiita kuti pave nenguva inenge ichidiwa.
Imwe nguva iyo tofu inenge yakabikwa, wedzera kuputika soy sauce, ichikurudzira kupfeka tofu zvakanaka, uye wedzera mushroom.
Pisa mushwa pamwe ne tofu kune imwe miniti, uye wedzerai Swiss chard yakasarudzwa.
Dzadzai nesameamu mafuta, uye simbisai, mozadza nekamwe gungwa munyu uye dash yepayenne pepper. Bvumira Swiss chard kubika pasi zvishoma, kusvikira zvishoma zvishoma asi zvichinyorova, panzvimbo pfupi.
Kusiyana, Mazano Okubika, uye Kushumira Mazano
- Rimwe ndiro rinokonzera miso soupe rinoshandiswa zvakanaka rinenge rakapoteredza ichi nyore nyore-fry.
- Panzvimbo pokugadzirisa izvi-fry nemupunga, wedzera zvishoma seesame mafuta uye soy sauce, nekukanda nekaAsia neodles yakagadzirwa. Edzai mupunga noodles, udon noodles kana soba noodles.
- Nekuputika kwekatsva, wedzera chigunzva chechizivo chinopisa, chakadai seAsia sriracha sauce.
- Bvisa zvese zvakasara ne quinoa uye sesame vinaigrette kana chiganda cheJapan chekugadzira kuti ive muAsia-yakafuridzirwa quinoa saladi.
- Can not find Swiss chard? Edza nayo neNapa kabichi (iwe unoda kuwedzera nguva yekubika imwechete) kana kunyange beet greens.
- Usarasa kunze kweSwitzerland chard stems! kunze kwekuzviwedzera muhari iyo pose paunozoita soup kana muto wemuchero, Swiss chard stems inogonawo kugadzirwa mune cheesey side dish. Heino nzira: Yakarova Swiss chard stem gratin recipe
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 242 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 8 g |
| Protein | 13 g |