Sebelisa mofuta ofe kapa ofe oa Swiss oo u o ratang ho ena e nang le vithamine e nang le bophelo bo botle haholo le limela tse nang le limela tse ngata tse nang le li-protein. Le tofu, li-mushroom le soy sauce e nyenyane, ke mokhoa o bonolo le o bonolo oa limela le vegan bakeng sa lijo tsa motheo. E le ho etsa hore mokhoa ona o se ke oa e-ba le gluten hape, tlohela moriana oa soy kapa u sebelise tamari ea mahala ea gluten.
Seo U tla se Hloka
- 2 tbsp oli ea mohloaare
- 2 cloves konofolo, minced
- 1/2 ounce block block kapa tofi e eketsehileng tofu, e tšolloa le ho hatelloa
- 1 tsp soy sauce (kapa tamari ea mahala ea gluten)
- 6-8 konopo ea li-mushroom, e lesotsoe
- 1 sehlopha se seholo sa Swiss chard, mofuta ofe kapa ofe, o khethiloeng
- 1/2 tsp oli ea sesame
- 1/4 tsp letsoai leoatleng (kapa ho latsoa)
- pepere ea cayenne (ho ikhethela)
Kamoo U ka e Etsang
Hala oli ea mohloaare ka skillet e khōlō holim'a mocheso o mofuthu. Eketsa konofolo le mocheso metsotso e le 'ngoe kapa tse peli feela, ho fihlela ho le bonolo ho soeufala. Eketsa tofu e entsoeng ka mocheso le mocheso ho fihlela o le moriri o motona ka khauta ka mahlakoreng 'ohle, o hlohlelletsa ka linako tse ling ha ho hlokahala.
Hang ha tofu e batla e phehiloe, eketsa ts'oaetso ea soy sauce, e hlohlelletsang ho apara tofu hantle, ebe u eketsa li-mushroom.
Hlatsoa li-mushroom le tofu ka motsotso o mong, ebe u kenyelletsa mokotla oa Swiss chard.
Fula ka oli ea sesame, 'me u phunyeletse, ebe u fafatsa letsoai le letsoai la pepere ea cayenne. Lumella Chard Swiss hore e phehe hanyenyane hanyane, ho fihlela e fofa hanyenyane empa e ntse e le bonolo, ho e-na le e bonolo.
Liphetoho, Litlhahiso tsa ho pheha, le Litlhahiso tsa ho Sebeletsa
- Sejana se chesang sa semo e bonolo feela se ne se tla ba hantle hore ho be le tšusumetso e bonolo.
- Ho e-na le ho kopanya motsoako ona ka raese, eketsa oli e meng ea sesame le soy sauce, 'me u lahlele ka li-noodle tse phehiloeng tsa Asia. Leka li-noodle tsa raese, linon noodles kapa soba noodles.
- Bakeng sa spiper kick, eketsa letšoao la mongobo o chesang, joalo ka sauce ea Asia sriracha.
- Tlosa lijo tse ling tse nang le quinoa le sesame vinaigrette kapa seaparo sa ginger sa Japane ho fetoha salate ea quinoa e bululetsoeng Asia.
- Ha u fumane Swiss chard? Leka ka Napa hop (u tla lokela ho lelefatsa nako ea ho pheha hanyane) kapa esita le meroho ea beet.
- U se ke ua lahlela li-Swiss chard stems! ntle le ho li eketsa pitseng neng kapa neng ha u etsa sopho kapa moroho oa limela, Swiss chard stems le eona e ka kenngoa ka sejana se cheesey. Tsela ena ke ena: Hloahloa ea lijo tsa Swiss chard stem gratin
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 242 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 8 g |
| Liprotheine | 13 g |