I-broccoli ene-oyster sauce iyinhlangano evamile yaseShayina yokudla okuzokwenza ukuba kube nokudla okuthakazelisayo kunoma yisiphi isidlo. Ngaphezu kwalokho, i-broccoli ingenye yemifino enempilo kakhulu engeza ekudleni kwakho futhi ngokuyi-blanching it, uqinisekisa ukuthi amavithamini namaminerali akapheki.
Akuyona nje isidlo esilula ukulungiselela, kulula kakhulu ukupheka ngoba emva kosuku olude emsebenzini akekho ofuna ukuchitha amahora ekhishini.
Le recipe inganyuswa kalula ephathini elikhulu noma ngisho nasezinyangeni zangaphambi kwesonto lonke. Kungaba nzima ukukholisa izingane ukuba zidle imifino yabo kodwa ukulunywa kwalesi siphuzo esihlwabusayo ngokuqinisekile kuzoshintsha noma yikuphi ingqondo edlalayo.
Okuzokwenza
- I-1 pound broccoli flowerets
- 1/4 indebe
- inkukhu umhluzi
- 1 isipuni se-oyster sauce
- 1 isipuni soy sauce (omnyama)
- 1 ushukela we-isipuni (umhlophe omhlophe)
- 1/4 Amafutha we-teaspoon (sesame)
- Gcoba usawoti
- 1 ithisipuni
- cornstarch (dissolved in 4 amathisipuni amanzi)
- 2 wezipuni imifino sesame (ezimhlophe)
Indlela Yokwenza
- Letha amanzi amaningi anosawoti emathumba.
- Engeza i-broccoli ne-blanch imizuzu engu-2 kuya kwezingu-3, kuze kube yilapho isethenda kodwa isabile.
- Khipha epanini, phambela kancane emanzini abandayo abandayo bese ukhipha.
- Esikhathini samanzi esincane, ulethe umhluzi wenkukhu, i- oyster sauce , u- sauce omnyama omnyama, ushukela ogqwetshiwe, kanye noshukela lwe-sesame emathunjini. Engeza usawoti ukunambitha.
- Engeza i-cornstarch ne-slurry yamanzi bese uvuselela njalo kuze kube yilapho uqina.
- Thela i-sauce phezu kwe-broccoli e-blanc.
- Khonza ushisayo, uhlotshwe ngembewu yesame.
Izinzuzo zezeMpilo zalesi Recipe
Uma ubheke ukufaka i-multivitamin yakho nsuku zonke ngemifino, i-broccoli yindawo enhle yokuqala. Igcwele amavithamini afana no-A, B1, B6, E, C, no-K okusiza ukulawula isimo sengqondo ne-cholesterol. I-broccoli iphinde ibe ne-omega-3 fatty acids esiza ukuvuvukala emzimbeni. Ukuhlanganiswa kwe-vitamin K ne-calcium kwenza le mifino ibe ukudla okuhle kakhulu ukugcina amathambo enempilo.
I-Broccoli nayo inhle kakhulu ekunciphiseni ushukela wegazi ngokwemvelo. Ibuye ibhekwe ngokuthi "i-carb enhle" ephezulu e-fibre, okwenza ibe yi-dish side kakhulu kakhulu yesifo sikashukela.
Ama-oyster nawo alayishwa ngamaminerali abalulekile afana ne-zinc, selenium, ithusi netsimbi. Futhi aqukethe amavithamini amaningi afana ne-broccoli okwenza lesi sidlo sibe nesondlo nakakhulu. Ngisho noma badliwa ngendlela ye-sauce lapha, abaningi babheka ama-oyster ukuba abe i-aphrodisiac, okwenza lesi sidlo sibe indlela enhle yokwengeza into encane ekhethekile kosuku uma ukukhipha ama-oysters aluhlaza akuyona nje isitayela sakho.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 84 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 521 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 4 g |