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Kamba wa Mvuke na Tambi za Kioo na Mboga za Majani

Kamba wa Mvuke na Tambi za Kioo na Mboga za Majani
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Taarifa za Lishe

Kwa kila huduma ya 230g

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

Kalori 255 kcal
13% DV
Jumla ya Mafuta 7.0g
11% DV
Mafuta ya Monounsaturated3.6g
Mafuta ya Polyunsaturated1.6g
Mafuta Yaliyoshiba1.3g
Jumla ya Wanga 24.0g
8% DV
Nyuzinyuzi1.5g
Wanga21.5g
Sukari1.0g
Protini 23.0g
46% DV
Protini ya Wanyama21.0g
Protini ya Mimea2.0g

Kuhusu

Chakula chepesi cha baharini kinachotegemea kamba nzima juu ya tambi za kioo pamoja na mboga za majani. Kina protini nyingi kwa kiasi, wanga wa wastani, na mafuta ya chini hadi wastani.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)4.0mcg13%
Kolini95.0mg17%
Folate (B9)22.0mcg6%
Niasini (B3)3.1mg19%
Asidi ya Pantotheniki (B5)0.6mg12%
Riboflavini (B2)0.1mg9%
Thiamini (B1)0.1mg7%
Vitamini A85.0mcg9%
Vitamini B121.4mcg58%
Vitamini B60.2mg11%
Vitamini C6.0mg7%
Vitamini D0.5mcg3%
Vitamini E1.2mg8%
Vitamini K45.0mcg38%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu95.0mg10%
Shaba180.0mcg20%
Madini Chuma2.1mg12%
Magnesiamu48.0mg11%
Fosforasi235.0mg34%
Potasiamu290.0mg6%
Seleniamu38.0mcg69%
Sodiamu780.0mg34%
Zinki1.6mg15%

Kamba wa Mvuke na Tambi za Glass na Mboga za Majani Zilizolegea

Dokezo la utangulizi


Hiki ni chakula cha kiasi chenye ladha safi na muundo sahihi: kamba watamu, tambi zinazong'aa kama kioo, na mboga laini za majani zilizounganishwa na kitunguu saumu na soy. Mvuke hubeba viungo kupitia kila tabaka, huku joto la muda mfupi likihifadhi ubichi na umbo. Kinapaswa kumalizika kikiwa chepesi, chenye ladha ya chumvi-tamu, na kilichopangwa vizuri, bila kitu kupikwa kupita kiasi.

Mambo muhimu ya mapishi


  • Kategoria ya chakula: Sahani ya tambi za mvuke na dagaa

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

  • Aina ya kozi: Kozi kuu

  • Idadi ya wanaohudumiwa: 1

  • Kiasi kwa kila huduma: 230 g

  • Muda wa maandalizi: Dakika 10

  • Muda wa kupika: Dakika 8

  • Muda wote: Dakika 18

  • Ugumu: Wastani


  • Vifaa


  • Bakuli bapa 1 linalostahimili joto au sahani ya kuanika, 18 hadi 20 cm

  • Kikaango cha mvuke au sufuria yenye kifuniko na rack

  • Sufuria ndogo

  • Kichujio chembamba

  • Koleo za jikoni


  • Viungo


    Sehemu kuu


  • 90 g kamba, zilizomenywa na kutolewa mshipa

  • 45 g tambi za glass

  • 60 g mboga za majani, zilizokatwa ncha

  • 6 g kitunguu saumu, kilichokatwa vipande vyembamba

  • 10 g mchuzi wa soy

  • 8 g mafuta ya kupikia

  • 1 g pilipili nyeusi

  • 2 g chumvi


  • Njia


  • 1. Chemsha kikaango cha mvuke au sufuria yenye kifuniko hadi ichemke kwa uthabiti juu ya moto mkali. Weka tambi za glass kwenye bakuli, funika kwa maji ya moto, na loweka kwa dakika 4 hadi zilainike lakini bado ziwe ngumu kidogo katikati. Chuja vizuri na ziweke kando.


  • 2. Changanya kamba na 1 g ya chumvi na 0.5 g ya pilipili nyeusi. Changanya mboga za majani na 1 g iliyobaki ya chumvi na uziweke kando kwa muda mfupi ili zianze kulegea.


  • 3. Pasha mafuta ya kupikia kwenye sufuria ndogo juu ya moto wa wastani. Ongeza kitunguu saumu na upike kwa sekunde 30 hadi 45, mpaka tu kinukie na kiwe cha dhahabu hafifu. Ondoa kwenye moto mara moja na uchanganye mchuzi wa soy na pilipili nyeusi iliyobaki.


  • 4. Panga tambi za glass zilizochujwa chini ya sahani inayostahimili joto. Weka mboga za majani juu na kuzunguka tambi kwa tabaka sawasawa. Panga kamba juu yake kwa tabaka moja, kisha mimina kwa kijiko mafuta ya kitunguu saumu na soy sawasawa juu ya sahani.


  • 5. Anika kwa mvuke kwa dakika 4 hadi 5 juu ya mvuke unaotoka vizuri, ukiwa umefunikwa, mpaka kamba ziwe zimebadilika kuwa nyeupe zisizoona ndani, zimejikunja kidogo, na ziwe ngumu kiasi zikiguswa, na mboga ziwe laini lakini bado zenye rangi angavu. Tambi zinapaswa kuwa wazi kabisa na laini, zikiwa zimefyonza viungo.


  • 6. Ondoa mara moja na utumie wakati sahani bado ni ya moto na inang'aa. Mchuzi unapaswa kushikamana kidogo na tambi badala ya kukusanyika chini ya sahani.


  • Upambaji na utoaji


    Tumia moja kwa moja kwenye sahani ya kuanika au hamishia kwa uangalifu kwenye sahani bapa iliyopashwa joto, huku ukihakikisha kamba zinaonekana juu. Mwonekano wa mwisho unapaswa kuwa nadhifu na wa matabaka, mboga zikiunda fremu kuzunguka tambi na mchuzi wenye harufu ya kitunguu saumu ukifunika uso sawasawa.

    Maelezo ya kitaalamu


  • Usiianike kamba kwa mvuke kupita kiasi; muundo wake lazima ubaki wenye majimaji na laini, si wa mpira.

  • Tambi zinapaswa kulainishwa kabla ya kuanikwa kwa mvuke, kamwe zisiwe mbichi na kavu, la sivyo zitabaki hazijapikwa sawasawa katikati.

  • Ongeza mafuta ya kitunguu saumu yakiwa ya moto, lakini yasiyochemka kwa nguvu, ili kitunguu saumu kibaki na harufu nzuri badala ya kuwa kichungu.
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