Sebenzisa noma yiluphi uhlobo lwe-Swiss chard oyithandayo kule vivithamini enempilo enamaprothamine futhi enamaprotheni enothile. Nge-tofu, amakhowe, kanye nengcosana ye-soy sauce, iresiphi elula yemifino ne-vegan yokudla okuyisisekelo. Ukwenza le recipe-free i-recipe futhi, mane ushiye umsizi we-soy noma usebenzise i- tamari -free tamari .
Okuzokwenza
- 2 tbsp amafutha omnqumo
- 2 clove garlic, nengulube
- I-1/2 10-ounce block eqinile noma i-tofu eqinile, eyadonswa futhi icindezelwe
- 1 tsp soy sauce (noma i-tamar-free tamari)
- 6-8 amakhowe inkinobho, lisikiwe
- 1 enkulu enkulu ye-Swiss chard, noma yiluphi uhlobo, oluqoshiwe
- 1/2 i-tsp amafutha esisame
- 1/4 tsp usawoti olwandle (noma ukunambitha)
- dash pepper (okuzikhethela)
Indlela Yokwenza
Ncoma amafutha omnqumo esikhwameni esikhulu phezu komlilo ophakathi. Engeza ugarlikhi nokushisa ngomzuzu owodwa noma amabili, kuze kube yilapho uboniswa kalula. Engeza i-tofu eqoshiwe nokushisa kuze kube yilapho kuluhlaza okwesibhakabhaka egolide kunhlangothi zonke, kuvuselela ngezikhathi ezithile njengoba kudingeka.
Uma i-tofu iphekwe cishe, faka i-spysh ye-soy sauce, evuselela ukugqoka i-tofu kahle, bese ufaka amakhowe.
Sishisa amakhowe nge-tofu ngomunye umzuzu, bese ufaka i-Swiss chard eqoshiwe.
Gcoba ngamafutha esesame, bese ugubha, bese ufafaza kancane kancane usawoti usawoti kanye ne-dash ye-pepper cayenne. Vumela i-chardy yaseSwitzerland ukupheka phansi kancane kancane, kuze kube yilapho i-wilted kancane kodwa isethenda, kunokuba ithambile.
Izinguquko, Amathiphu Wokupheka, nokukhonza Iziphakamiso
- Isitsha esiphundu se-miso isobho singahle sigcwalise lesi siphuzo esilula.
- Esikhundleni sokubambisana nalesi siphuzo nge-irayisi, faka amafutha esesame kanye ne-soy sauce, bese uphonsa ngama-noodle ase-Asian okuphekwe. Zama i-rice noodle, i-udon noodle noma i-soba noodle.
- Ukuze uthole isipiliyoni, faka okuthinta isiphuzo esishisayo, njenge-Asian sriracha sauce.
- Hamba noma yikuphi okusele nge-quinoa kanye ne-sesame vinaigrette noma ukugqoka kwe-ginger yaseJapane ukuze ube isaladi eliphefumulelwe e-quinoa e-Asia.
- Ayikwazi ukuthola i-Swiss chard? Zama ngeklabishi ye-Napa (uzodinga ukwandisa isikhathi sokupheka kancane) noma ngisho ne-beet imifino.
- Ungaphonsa lezo ziqu ze-Swiss chard! ngaphandle kokungezezela ebhodweni noma nini lapho wenza khona isobho noma umhluzi wemifino, iziqu ze-Swiss chard nazo zingagonywa esitsheni se-cheesey side. Nakhu okulandelayo: I-Swiss chard recipe i-gratin recipe
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 242 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 0 mg |
| I-sodium | 264 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 13 g |