Hada bok choy da shiitake namomin kaza shayar-soyayyen a cikin tafarnuwa sesame sauce don lafiya kayan lambu ganyayyaki kayan shafa-fry girke-girke. Idan kuna son bok choy ko kuna son gwadawa mai sauƙi mai girke-girke, wannan mai sauƙi ne don gwadawa. Har ila yau, ina son dafa abinci da baby bok choy, wanda ya fi muni fiye da bok choy, amma yana da ɗanɗanar irin wannan kuma yana da kusan musanya tare da bok choy na yau da kullum. Yana da ɗan ƙaramin tausayi, saboda haka yana buƙatar ɗan gajeren lokaci.
Wannan bok choy da naman kaza kayan lambu kayan shafa-fry girke-girke ne mai cin ganyayyaki da vegan. Idan kana buƙatar ya zama kyauta ba tare da yin amfani da gugu ba, duba sinadaran kayan lambu na kayan lambu (wasu nau'o'in ba su da kyauta kuma wasu ba su da), ko yin naka. Har ila yau kuna buƙatar satar da miya mai yisti don maye gurbin kyauta irin su tamari , Nama Shoyu ko ma Bragg ta ruwa aminos ko coconut aminos . Dukan sauran sinadaran, ciki har da namomin kaza, yarinya, da ginger da man fetur din ne ba su da kyauta.
Kwayar kayan lambu mai sauƙi ne mai sauƙi da cin abincin naman ganyayyaki da yawancin mutane ke jin dadi, kuma don haka ya kamata su zama wani ɓangare na kowane kayan cin ganyayyaki mai cin ganyayyaki. Idan baku da wasu 'yan kayan lambu masu juyayi a cikin juyawa na yau da kullum, duba wasu daga cikin kayan girke-girke mai sauƙi masu sauƙi , ko yin bincike ta wadannan ra'ayoyin da ke cikin tofu .
Abin da Kayi Bukatar
- 3-4 cloves minced tafarnuwa
- 1 kofin shiitake namomin kaza, sliced OR 1/2 kofin sliced shiitake namomin kaza da kuma 1/2 kofin sliced button namomin kaza
- 2 tsp canola man fetur ko wasu mai zafi mai tsanani
- 1 tbsp soya sauce (ko, amfani da tamari ko
- Nama Shoyu ko wani abin da zai maye gurbin shi ba kyauta)
- 1 bok choy, yankakken (ko 2-3 baby bok choy idan ka fi so)
- 5-6 scallions (kore albasa), sliced
- 1/4 kayan lambu na kayan lambu
- 2 tsp sabon ginger, minced ko grated
- 2 tsp sesame man
- 2 tbsp sesame tsaba (na zaɓi)
Yadda za a yi shi
Sautee da tafarnuwa da mushooms a cikin man fetur na tsawon minti 3 zuwa 5 sannan ƙara a cikin soya sauce, da bok choy da scallions, da kuma dafa don 'yan mintoci kaɗan.
Rage zafi zuwa matsakaici low kuma ƙara kayan lambu broth da Ginger. Simmer na wani 3 zuwa 5 da minti.
A karshe, motsawa a cikin man fetur da kuma zaɓi soname da kuma cire daga zafi.
Ku bauta wa bok choy da naman kaza mai zafi a kan shinkafa, quinoa, noodles (ya kamata ka zama ɗan miya) ko kawai ji dadin shi kamar yadda yake da kayan kayan lambu mai sauƙi.
Ko, ƙara a cikin wani soyayyen kofa don tofa don ƙara gina jiki da kuma sanya shi babban tasa.
Duba Har ila yau: Shin wani gefen tasa ko babban tasa?
Ba tabbace kana so kayan lambu da ke daɗaɗa don abincin dare yau da dare? Ga wasu ƙananan sauki kayan cin abinci abincin ganyayyaki don gwadawa:
- Kayan Ganyayyaki
- 8 Cincin ganyayyaki Casseroles don Ka gwada
- Ba ku da Dinner, Shin Brinner!
- Fasali Bakes from Simple to Gourmet
- Cin abinci mai cin ganyayyaki daga Around the World
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 105 |
| Total Fat | 7 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 365 MG |
| Carbohydrates | 9 g |
| Fiber na abinci | 3 g |
| Protein | 4 g |