Li-zucchini tse halikiloeng tse halikiloeng | Li-diresepe tse 3 tsa Majapane tsa Zucchini ho leka
Ntho e molemohali ka lipepepe tsa Majapane ke hore li na le mefuta e mengata ea khetho ea lijo e kenyeletsang nama, litholoana, litlama le meroho.
Kahoo o tiiselitsoe ho ba le lijo tse hlabosang haholo ka linako tsohle ha o ntse o boloka palo ea limatlafatsi tseo 'mele oa hau o li hlokang.
Batho ba sa rateng ho ja nama e kang vegans le bona ba ka natefeloa ke lipepe tse fapaneng tsa litholoana le meroho tsa Japane, tse entsoeng ka Teppan bakeng sa poleiti ea Teppanyaki, kapa ntlong ea hau ea lapeng.
Haeba o le vegan kapa o ntse o rera ho leka ho hong ho hocha ntle le ho ja nama, joale mahlo ohle mona!
Kajeno e tla ba zucchini e tla teka lebanta la tšepe bakeng sa phetoho 'me qetellong ea sena sohle ke lijo tseo u tla li fa baeti ba hau nako le nako.
Ena ke nako e ntle ea ho leka lipepe tse ling tsa Teppanyaki.
Bakeng sa sephetho se setle, leka lisebelisoa tsena tsa bohlokoa tsa teppanyaki tseo u ka li rekang
Sheba buka ea rona e ncha ea ho pheha
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Mokhoa oa ho pheha Zucchini, setaele sa Majapane
Zucchini e tsoa lelapeng la pepere ea Cucurbita eo mokopu, squash le likomkomere le tsona e leng tsa eona. Meroho ena e ka hola ho fihla ho mitha mme e monate haholo ha e phehiloe ka metsoako le mocheso o nepahetseng.
Ha e sebelisoa bakeng sa lijo, zucchini hangata e khethoa ha e le ka tlase ho 20 cm (8 inch) ka bolelele, ka ho khetheha palesa e ntse e hoketsoe ho eona hobane ho lumeloa hore nakong ena meroho ha e e-so butsoe mme lipeo tsa eona li ntse li le bonolo ebile li loketse ho jeoa. .
Haholo joalo ka squash le mokopu, zucchini hangata li fuoa lijo tse phehiloeng mme ke likomkomere feela tse ikhethileng kaha li ka jeoa li le ncha.
E ka lokisoa ka mekhoa e fapaneng ea ho pheha, ho kenyeletsoa e phehiloeng ka setimi, e phehiloeng, e halikiloeng, e kentsoe ebe e besitsoe, e besitsoe, e halikiloe kapa e kentsoe lipepisong tse ling tse kang soufflés.
Ha re shebeng risepe ea pele ea Zucchini eo u ka e etsang grill ea hau ea Sejapane ea Teppanyaki (kapa feela ho sebelisa pane ea hau ea ho chesa haeba u se na eona):
Li-zucchini tsa Japane tse halikiloeng le liiee tse tala
The
Helmets
- Letlapa la Teppanyaki
- kapa: ho chesa pan
metsoako
- 1 tsp sesame oli
- 1 tbsp botoro
- 2 tbsp soy sauce
- 2 zucchini e nkiloe ka lehlakoreng le le leng
- 1/4 senoelo eiee e tala ho khethoa
- 2 tsp peo ea sesame
- letsoai ho latsoa
- pepere ho latsoa
litaelo
- Sela zucchini diagonally ebe u li behella ka thoko
- Senya poleiti ea teppanyaki (kapa pane ea hau e halikiloeng) ho mocheso o mofuthu ebe o chesa peo ea sesame metsotso e 1/2
- Kenya peo sekotlolo ebe u li behella ka thoko
- Kenya botoro le oli ea sesame ho grill ebe u e kopanya ho fihlela botoro e qhibiliha
- Kenya likhae tsa zucchini holimo 'me u netefatse hore selae se seng le se seng se ama poleiti
- Kamora metsotso e mene u phetla zucchini 'me ue lumelle ho hlahisa e' ngoe e 4, eketsa letsoai le pepere ho latsoa
- Khabareng, eketsa moriana oa soya sekotlolo sa lipeo tsa sesame
- Khaola eiee e tala ka mekhahlelo e tšesaane
- Beha zucchini ka poleiti, eketsa lieiee e tala ka holimo 'me u kenye moriana ho tatso ea hau kapa u e sebelise ka sekotlolo e le hore baeti ba hau ba ka e eketsa ka tsela eo ba e ratang.
- Sebeletsa zucchini e le sejana se lehlakoreng bakeng sa raese kapa sejana sa noodle
Haeba o kile oa ba ho e 'ngoe ea li-steakhhouse tsa Majapane, e tlameha ebe o ile oa leka zucchini e halikiloeng - e etsa sejana se bonolo le se monate bakeng sa steak.
Peo ea sesame le moriana oa soya li fa meroho tatso e matla. Sebakeng sa ho ba le lijana tse ling tse phahameng tsa carb khetha li-zucchini tse nang le potasiamo le calcium. Squash se tummeng sa lehlabula, zucchini ka linako tse ling e bitsoa courgette.
Lireschorenteng tsa Majapane, hangata ho fanoa ka raese hammoho le nama ea kolobe, shrimp kapa khoho eo u e laetseng. E le hore u fumane liphello tse ntle, u ka 'na ua batla ho ja zucchini holim'a griddle ea teppanyaki, empa u se ke oa li koahela ho seng joalo li ke ke tsa hlabosa le ho ba lerootho empa ho fapana le hoo li tla ba mushy.
Tsela ea ho e etsa ke ena:
U ka boela ua pheha zucchini bohobe bo kang ba banana bohobe kapa ho etsa kuku ea zucchini e lokelang ho ba le mokhoa o ts'oanang oa ho baka ho kuku ea rantipole kapa phae ea apole.
Palesa ea zucchini ha e halikiloe kapa e kentsoe, le eona e monate ebile e ka jeoa joalo ka tempura ha e halikiloe haholo.
Zucchini e na le tatso e bonolo ebile e hloka ho pheha kapele ka botoro kapa oli ea mohloaare, ka litlama tse ncha kapa ntle le tsona. Ha ua tlameha ho tlosa letlalo kaha le lona lea jeoa.
Zucchini e na le bonyane metsi a 30% - 40% ho eona mme ha e phehiloe kapele ka oli kapa botoro e tla pheha / e futhumetse motsotsoana ka nakoana, hang ha metsi a fetoha mouoane le maro a tsepamisitse mohopolo, e tla fana ka tatso e hlakileng haholo eo ke seo tholoana e tsejoang ka sona.
U ka ja li-zucchini tse tala, tse sehiloeng kapa tse halikiloeng joaloka salate e hatselitsoeng kapa lisalate tse chesang tsa Vietnam kapa Thai tse chesang. Li-zucchini tse holileng tsebong (tse kholoanyane) li loketse ho pheha ka bohobe.
Haeba o tla sebelisa spiralizer, o ka etsa diresepe tse tlase tse nang le phepo e ntle haholo tse tsoang zucchini hape!
Mona re na le lipepepe tse tharo tse makatsang tsa teppanyaki tsa zucchini tseo u ka li lekang!
Latsoang ke ntho e ngoe le e ngoe - reka lihlahisoa tse ntle
Joale lijaneng tsena tsa Teppanyaki, tatso ke ntho e ngoe le e ngoe ka hona o batla ho reka lihlahisoa tse ntle. Unlinke lijana tse ling moo zucchini e leng feela sejana se lehlakoreng kapa karolo e nyane ea tsohle, ho Teppanyaki li-zucchini tsa grilles li tla bapala karolo e kholo haholo. Ha ho letho le ka koahelang tatso ea lihlahisoa tse nyane.
Kahoo ha u il'o reka metsoako ea hau, etsa bonnete ba hore u ea 'marakeng o motle oa lijo kapa lebenkeleng la lehae le nang le meroho e metle e mecha.
Tsela ea ho Grill Zucchini Joaloka Lijo tsa Majapane
1. Pre-heat the teppanyaki grill on medium to high heat, ebe u tšela sesame ka oli.
2. Kenya moriana oa soya le botoro, ebe u hlohlelletsa motsoako ho fihlela botoro e qhibiliha (metsotsoana e 30).
3. Kenya lieiee le zucchini ho motsoako ebe u hlohlelletsa ho pheha.
4. Fafatsa lijo ka letsoai, pepere le peo ea sesame.
5. Sebelisa spatula, tlotsa lehlakoreng le leng le le leng la zucchini (metsotso e 3 ka lehlakoreng le leng) ho fihlela e ba sootho ka 'mala.
6. Sebeletsa nama ea nama ea khomo kapa ea nama ea kolobe ka raese kapa ramen
Zucchini le eggplant le Miso Recipe
metsoako
• oli e phehang ea khaba e le 1
• 250 g, zucchini, e tšetsoe ka bolelele ba lisenthimithara tse 3
• 2 eggplant, e tšetsoe likotoana tse 2-inch
• 3 tablespoons Miso e tšoeu ea Japane
• 6 tablespoons mirin (veine e tsoekere ea Japane e tsoekere)
• likhabapo tse 2 tsa tsoekere e tšoeu
• 2 tablespoons metsi
• Li-flakes tsa Chili
• Letsoai
• 1 oli ea sesame ea thispone
• khaba e 1 ea seseame e ntsho
Mokhoa oa ho pheha
1. Chesa oli ka lebanta la teppanyaki. Sauté zucchini le Semela sa li-eggplant (sa Majapane) motsotso. Kenya li-flakes tsa chili, miso, tsoekere e tšoeu, seiponeng le metsi. E ke e phehe ka mocheso o mofuthu ho fihlela metsi a pheha. Ema ho fihlela mokelikeli o ba motenya, ebe o noka ka letsoai.
2. Koala grill. Kenya peo ea sesame le oli ea sesame, ebe u sebeletsa.
Zucchini ea Sauteed le li-mushroom
metsoako
• likhaba tsa 3-4 ghee
• 227g (1 / 2lb) li-mushroom, tse arotsoeng ka likarolo tse tharo
• ½ teaspoon letsoai la Himalaya
• 1 teaspoon e XNUMX pepere e sa tsoa petsoha
• Liiee tse 4 tse tala, tse khethiloeng
• Li-clove tse 3 tsa konofolo, tse halikiloeng
• 900g (2lb) zucchinis (e ka bang 5-6), e khaotsoe ka halofo ea khoeli
• 1 tbsp phofo ea boselamose ea li-mushroom
• ¼ senoelo sa parsley e ncha, e khaotsoe
• Linonyana tse 3 tse omisitsoeng leihlo pelepele
Mokhoa oa ho pheha
1. Qhibiliha ghee ka grill ea teppanyaki 'me u behe mocheso o phahameng. Lahlela li-mushroom, fafatsa le pepere le letsoai ebe u pheha hantle ho fihlela mahlakore ohle a eona a fetoha bosootho ba khauta. Suthisetsa ka thoko sebakeng sa ho futhumala.
2. Fetisetsa ghee ka sekotlolo, ebe o theola mocheso ho isa bohareng. Kenya konofolo le eiee e tala 'me u phehe ho fihlela e fumana' mala o sootho 'me mokhoa oa eona o bonolo (hoo e ka bang motsotso o le mong ho grill).
3. Lahlela ka phofo ea li-mushroom le zucchini 'me u tsoele pele u pheha metsotso e 2-3 ho fihlela e nolofala.
4. Khutlisetsa li-mushroom setsing sa ho pheha, eketsa linonyana pepere ea mahlo le parsley, kopanya metsoako e kopaneng ebe u e fa.
Linnete tsa Phepo ea Zucchini
Kaha re koahetse ntho e ngoe le e ngoe haholo ka mokhoa oa ho pheha zucchini ka har'a grill ea teppanyaki, ke nako ea ho fumana hore na re ka fumana melemo ea mofuta ofe litholoana le meroho ena. Zucchini - squash ea lehlabula - e na le li-carotenoids tse ngata, e leng motsoako o hlahang ka tlhaho o fumanoang limeleng tse tsejoang hape e le Vitamin A.
Phuputso e ncha e bontšitse hore meroho e na le carotenoids e ngata ho feta semela sefe kapa sefe lelapeng la pepo la Cucurbita! E 'ngoe ea mehloli e meraro ea mantlha ea metsoako e hlomphehang ka ho fetisisa ea antioxidant lutein, zeaxanthin le beta-cryptoxanthin, the squash ea hlabula kannete ke semela sa mohlolo.
Li-Zucchinis li ntle bakeng sa tsoekere ea mali
Le ha insulin e le sethethefatsi se turang se rekisoang li-pharmacy, o ka fumana molemo o tšoanang ho zucchini e ka thusang ho laola boemo ba tsoekere ea mali.
• Li-vithamine tse rarahaneng tsa B kaofela li bohlokoa haholo bakeng sa metabolism ea tsoekere. Li thusa ho heletsa lik'habohaedreite le ho li fetola matla hore 'mele ea rona e li sebelise. Ho haella ha livithamine tsena tsa bohlokoa ho tla baka hore carbs e be tsoekere le ho sithabetsa insulin ea 'mele e ka lebisang ho lefu la tsoekere. Kaha zucchinis li na le livithamini B6, B1, B2, B3 le choline, li loketse hantle ho laola maemo a tsoekere ea mali le ho thusa ho fokotsa tsoelo-pele ea lefu la tsoekere 'meleng oa hau. Ntho ea bohlokoa le ho feta bakeng sa taolo ea tsoekere maling ke zinki e teng zucchini.
• Omega-3 fatty acids ke karolo e 'ngoe ea lik'hemik'hale e thusang taolo ea tsoekere maling.
• magnesium e zucchinis e boetse e thusa ho boloka khatello ea mali le ho heletsa lik'habohaedreite.
2.) Zucchini e ntle bakeng sa bophelo bo botle ba pelo
Vithamine C le mankanese le tsona li teng ka zucchini li thusa ho boloka methapo ea pelo ea hau e laoloa.
• Vithamine C e tšoana le thaka la hau bakeng sa eng kapa eng eo u e hlokang hobane e thusa hoo e batlang e le phepo e ngoe le e ngoe ho etsa mosebetsi oa eona 'meleng oa hau ho o boloka o phetse hantle. Thepa ea eona ea antioxidant eu thusa ho itšireletsa khahlanong le mafu a pelo le methapo.
• Liphuputso li bonts'a hore ho na le kamano lipakeng tsa khaello ea manganese le lefu la tsoekere, haeba u ja zucchini khafetsa, joale e lokela ho thibela 'mele oa hau ho tšoaroa ke lefu la tsoekere.
• Omega-3s e thusa ho fiela LDL (low-density lipoprotein) ho tsoa maling 'me zucchini e e fumane ka likharafu. Cholesterol ea LDL e na le mathata hobane e tloaetse ho khomarela maboteng a methapo kapa ho a thella le ho khomarela litho tsa hau tse ling tsa ka hare, tse ka bang le litlamorao tse mpe haholo.
3.) Zucchini ke Sistimi e Ntle ea ho Thibela
Ha kokoana-hloko e tsoang kantle ho naha (baktheria, vaerase kapa kokoana-hloko) e kena 'meleng oa rona, e arabela ka ho baka ho ruruha libakeng tse tšoaelitsoeng. Hona ke ts'ireletso ea 'mele ea' mele e itšireletsang khahlanong le lintho tse ling tsa kantle ho naha ho li ntša. Maemong a mang, ho ruruha ho etsahala le ha ho sa hlokahale 'me sena se ka lebisa ho bohloko bo tebileng lithong tse fapaneng kapa lisele tsa' mele oa hau.
Squash ea lehlabula e na le limatlafatsi tse folisang ho ruruha ho bakoang ke boits'ireletso ba mmele bo fetelletseng.
• Omega 3 fatty acids li ntle haholo bakeng sa ho loantša ho ruruha hape li thusa ho thibela methapo hore e se ke ea thatafala.
• Li-carotenoids, joalo ka beta-carotene, zeaxanthin le lutein, li fumanoa e le metsoako e thibelang ho ruruha.
• Likhoele tsa squash tsa lehlabula li na le li-polysaccharides tse lekiloeng lab le ho netefatsoa hore li folisa ho ruruha.
• Zucchini e fumanoe ke bafuputsi e sebetsa haholo ho phekoleng masapo le masapo a pelo le methapo. Ka lebaka lena, lingaka li eletsa bakuli ba nang le liso tsa ka mpeng le lisosa tsa duodenal ho kenyelletsa zucchinis lijong tsa bona e le karolo ea kalafo ea bona.
Haeba sena se utloahala se le monate ho uena, sheba Tataiso ea rona ea ho reka teppanyaki mona, bakeng sa lisebelisoa tsa hau tsa bohlokoa le li-grills
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.