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Hot Pot ya Vyakula vya Baharini na Mboga yenye Tofu, Kabichi ya Napa na Uyoga

Hot Pot ya Vyakula vya Baharini na Mboga yenye Tofu, Kabichi ya Napa na Uyoga
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Taarifa za Lishe

Kwa kila huduma ya 620g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 365 kcal
18% DV
Jumla ya Mafuta 14.0g
22% DV
Mafuta ya Monounsaturated5.2g
Mafuta ya Polyunsaturated3.1g
Mafuta Yaliyoshiba2.4g
Jumla ya Wanga 24.0g
8% DV
Nyuzinyuzi6.0g
Wanga10.0g
Sukari8.0g
Protini 31.0g
62% DV
Protini ya Wanyama24.0g
Protini ya Mimea7.0g

Kuhusu

Mchanganyiko mwepesi wa hot pot unaojikita kwenye shrimp, samaki mweupe, tofu na mboga mbalimbali. Una protini nyingi, kalori za chini hadi wastani, na hutoa nyuzinyuzi, potasiamu, selenium na vitamini A.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)11.0mcg37%
Kolini118.0mg21%
Folate (B9)115.0mcg29%
Niasini (B3)5.8mg36%
Asidi ya Pantotheniki (B5)1.6mg32%
Riboflavini (B2)0.4mg32%
Thiamini (B1)0.3mg23%
Vitamini A980.0mcg109%
Vitamini B123.4mcg142%
Vitamini B60.6mg34%
Vitamini C24.0mg27%
Vitamini D6.5mcg33%
Vitamini E1.8mg12%
Vitamini K185.0mcg154%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu255.0mg26%
Shaba420.0mcg47%
Madini Chuma3.4mg19%
Magnesiamu72.0mg17%
Fosforasi395.0mg56%
Potasiamu1180.0mg25%
Seleniamu49.0mcg89%
Sodiamu620.0mg27%
Zinki2.7mg25%

Hot Pot ya Vyakula vya Baharini na Mboga yenye Tofu, Kabichi ya Napa, na Uyoga

Hot pot tulivu iliyojengwa juu ya uwazi, utamu, na kina safi cha ladha ya baharini. Vyakula vya baharini hupikwa hadi viwe laini tu, mboga hubaki na umbo na ubichi wake, na tofu hubeba chumvi ya mchuzi kwa utulivu wa kupendeza. Inapotolewa kama sahani iliyopangwa kwa ustadi, ni chakula cha uwiano badala ya ziada.

Mambo muhimu ya mapishi


  • Aina ya sahani: Sinia la hot pot

  • Mtindo wa mapishi au asili: Yenye msukumo wa Asia ya Mashariki

  • Aina ya mlo: Mlo mkuu

  • Kiasi kinachopatikana: Sehemu 2

  • Ukubwa wa sehemu: 310 g

  • Muda wa maandalizi: Dakika 20

  • Muda wa kupika: Dakika 12

  • Muda wa jumla: Dakika 32

  • Ugumu: Wastani


  • Vifaa


  • Sufuria 1 ya wastani au chungu kipana, 20 cm

  • Treya 1 ndogo au sinia la kutolea

  • Ubao 1 wa kukatia

  • Kisu 1 cha mpishi

  • Kifaa 1 kidogo cha kukunia au cha kumenyulia kwa karoti

  • Jozi 1 ya koleo au vijiti vya kulia chakula

  • Kijiko 1 chenye matundu


  • Viungo



    Viungo vikuu


  • Kamba, zilizomenywa na kuondolewa utumbo: 120 g

  • Minofu ya samaki mweupe, isiyo na ngozi na iliyokatwa vipande vya ukubwa wa funda moja: 140 g

  • Tofu ngumu, iliyokatwa vipande vya mchemraba vya 2 cm: 120 g

  • Kabichi ya Napa, iliyokatwa vipande vipana virefu: 120 g

  • Majani ya chrysanthemum, mashina yamekatwa: 40 g

  • Uyoga wa enoki, mzizi umekatwa na kutenganishwa: 30 g

  • Uyoga wa shiitake, mashina yameondolewa na vichwa vimekatwa vipande: 30 g

  • Karoti, iliyokatwa vijiti vyembamba sana: 20 g

  • Chumvi: 6 g


  • Njia



  • 1. Andaa viungo vyote kabla ya kuwasha sufuria. Vyakula vya baharini vinapaswa kuwa vikavu na vya baridi, tofu iwe nzima, na mboga zikate vipande nadhifu na vya ukubwa unaolingana ili zipikike kwa mwendo mmoja.


  • 2. Chemsha taratibu 900 g za maji na 4 g ya chumvi kwenye sufuria juu ya moto wa wastani. Kimiminika kinapaswa kuwa wazi na kutikisika kidogo tu, si kuchemka kwa nguvu.


  • 3. Ongeza karoti na uyoga wa shiitake kwanza. Chemsha taratibu kwa dakika 2 hadi karoti ianze kulainika pembeni na uyoga utoe harufu yake.


  • 4. Ongeza kabichi ya Napa na tofu. Chemsha taratibu kwa dakika 3 zaidi, ukigeuza tofu mara moja kwa kijiko ili ipate joto sawasawa na kabichi iwe na uangavu na ulaini.


  • 5. Ongeza samaki mweupe na kamba kwa tabaka moja. Pika kwa dakika 2 hadi 3, hadi tu samaki ubadilike kuwa mweupe usioona ndani na kuanza kutenguka pembeni, na kamba ziwe za waridi na kujikunja kidogo. Usiruhusu mchuzi uchemke kwa nguvu.


  • 6. Ongeza uyoga wa enoki na majani ya chrysanthemum pamoja na 2 g zilizobaki za chumvi. Chemsha taratibu kwa sekunde 30 hadi 45, hadi tu majani yalainike kidogo na enoki zipoteze ukakamavu wake mbichi.


  • 7. Toa yaliyomo kwa upole kwa kutumia kijiko chenye matundu na yapange kwenye sinia la kutolea. Mimina kiasi kidogo cha mchuzi wa moto juu ya viungo ili uso ung'ae bila kulizamisha sinia. Sahani ya mwisho inapaswa kupangwa nadhifu, kutoa mvuke, na kuwa na tofauti wazi za miundo.


  • Upangaji wa sahani na utumishi


    Panga tofu na mboga kama msingi, kisha weka kamba na samaki juu kwa kuonekana wazi ili vyakula vya baharini vibaki vinaonekana. Tumikia mara moja wakati mchuzi bado uko wazi na mboga ni laini lakini bado zina umbo. Uwiano unapaswa kuwa wa upole: kabichi tamu, uyoga wenye ladha ya udongo, samaki safi, na mwisho mfupi, sahihi wa chumvi.

    Maelezo ya kitaalamu


  • Dumisha mchemko wa taratibu muda wote; kuchemka kwa nguvu kutafanya kamba kuwa ngumu na kutia ukungu mchuzi.

  • Ongeza majani mwisho na kwa muda mfupi, ili yabaki na rangi angavu na yanyauke kidogo badala ya kulegea kabisa.

  • Sahani hii huwa bora zaidi wakati kila sehemu yake bado inaweza kutambulika kwenye sinia na mdomoni.
  • Bila glutenBila maziwaUwiano mzuri
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