Jiri ụdị chard Switzerland ọ bụla ị nwere mmasị na vitamin na protein-rich vegetable stir-fry uzommeputa. Na tofu, mushrooms, na ihe dị iche iche nke soy sauce, ọ bụ ihe dị mfe ma dị mfe anụ anaghị eri anụ na ihe nchịkọta vegan maka nri nri. Iji mee ka uz o a na-eme ka uz o ghara idozi ihe nd i oz o, mee ka o ghara id i ocha ma obu jiri ya mee ihe.
Ihe Ị Ga-achọ
- 2 tbsp olive mmanụ
- 2 cloves garlic, minced
- 1/2 10-akwụsị ihe mgbochi ma ọ bụ kwụsie ike na tofu, drained na enwe
- 1 tsp soy ihendori (ma ọ bụ gluten-free tamari)
- 6-8 button mushrooms, sliced
- 1 nnukwu ụyọkọ Switzerland chard, ụdị ọ bụla, chopped
- 1/2 tsp sesame mmanụ
- 1/4 nnu salt salt (ma ọ bụ ka o rie)
- dash cayenne ose (nhọrọ)
Otu esi eme ya
Kpoo mmanu mmanu n'elu uzo di elu. Tinye garlic na okpukpo maka nanị otu nkeji ma ọ bụ abụọ, ruo mgbe ejighị ya kpọrọ. Gbakwunye chopped tofu na okpomọkụ ruo mgbe nchara nchara na-acha edo edo n'akụkụ niile, na-emegharị oge mgbe ọ dị mkpa.
Ozugbo ọ fọrọ nke nta ka ọ bụrụ na a na-esi na tofu, gbakwunye ihe na-esi na soy sauce, na-eme ka ị gbanye akwa ahụ, wee tinye mushrooms.
Kpoo mushrooms ahụ na tofu maka oge ọzọ, wee gbakwunye chard Switzerland.
Dụpuo mmanụ mmanụ sesame, gbasaa, wee fesa ya na nnu nnu na nnu nke cayenne. Na-ekwe ka chard Switzerland na-esi nri dị ntakịrị, ruo mgbe ọ kụrụ ntakịrị ntakịrị ma ka na-adị nro, kama dị nro.
Ntughari di iche iche, Atụmatụ nri, na ije ozi
- Otu efere na-esi ísì ụtọ nke bred nke miso dị mma ga-eji nlezianya gbasaa nsị a dị mfe.
- Kama ịkwado ụdị osikapa a na osikapa, gbakwunye obere mmanụ sesame na soy sauce, ma jupụta ya na ndị ome Asia. Gbalịa na-acha akwụkwọ ndụ osikapa, nsị ụbụrụ ma ọ bụ nụ soba.
- Maka ịkụgharị spicier, gbakwunye ihe na-ekpo ọkụ, dịka sriracha Asia.
- Richapu ihe ọ bụla na quinoa na saame vinaigrette ma ọ bụ Japanese ginger mgbakwasa iji ghọọ onye Asia-sitere n'ike mmụọ nsọ quinoa salad.
- Enweghị ike ịhụ chard Switzerland? Gbalịa ya na kabeeji Napa (ị ga-achọ ịgbatị oge nri).
- Echefula ndị na-agba chaa chaa Switzerland! e wezụga na-agbanye ha na ite mgbe ọ bụla ị na-esote ofe ma ọ bụ akwukwo nri akwukwo nri, ọ ga-esikwa n'osisi chara chaa chaa chaa chaa. Nke a bụ otú e si esi nri ọka chasted Switzerland
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 242 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Carbohydrates | 29 g |
| Fri nri | 8 g |
| Protein | 13 g |