Uma ubona ukuthi kulula kangakanani ukwenza le recipe yokupheka irayisi ethosiwe, ngeke uphinde uthande ukuphinda uthathe i-takeout. Into enhle mayelana ne-iresiphi yukuthi ihambisana kakhulu. Ungasebenzisa cishe noma yikuphi uhlobo lwemifino okwenzekayo ukuthi ube nayo, indlela enhle yokusebenzisa lezo zindlela ezilahlekile ezisezinhlakeni zakho. Okukhudlwana futhi okukhudlwana imifino, njenge-broccoli noma i-cauliflower florets, kuzodingeka kupheke isikhathi eside, ngakho-ke vumela isikhathi esengeziwe, uma kunesidingo.
Ukuze uthole i-fiber eyengeziwe, zama ukusebenzisa irayisi eluhlaza esikhundleni selayisi omhlophe kule recipe.
Okuzokwenza
- 2 amathisipuni amafutha omnqumo, ahlukaniswe
- 2 amaqanda amakhulu, ashaywa
- Isipuni esingu-1 sincibilikisiwe
- 1 indebe efriziwe efriziwe kanye izaqathe, thawed
- 4 izinkomishi okuphekwe
- ilayisi
- Izinkomishi ezimbili eziphekwe inkukhu ephekwe
- 1/4 indebe ye-soy sauce
- 1/4 indebe lisikiwe u-anyanisi entwasahlobo
- 1 indebe fresh bean amahlumela
Indlela Yokwenza
- Ukushisa ok noma i-skillet enkulu ngaphezu kokushisa okukhulu. Engeza ithisipuni 1 yamafutha ne-swirl ukuze ugqoke phansi epanini. Engeza amaqanda, ukuhlambalaza, bese udlulisela esitsheni.
- Sula umkhiqizo ngendwangu yeshidi. Engeza i-isipuni esele esele yamafutha ku-wok. Engeza i-garlic bese ugoqa-gazinga cishe imizuzwana engu-20.
- Engeza i-peas kanye ne-izaqathe, gubungula-ukuthosa kuze kube lula. Yengeza ilayisi nenkukhu futhi ugxumeke-gazinga, uqhekeze ama-jumps of irayisi ngesipuni sokhuni noma i-spatula.
- Engeza i-soy sauce bese ugoqa-gazinga kuze kufike ama-flavour ndawonye, cishe iminithi elingu-1.
- Faka ama-anyanisi entwasahlobo, amahlumela ebhontshisi kanye neqanda eliphekwe. Hlanganisa-fry ngomunye umzuzu noma kunjalo. Khonza ngokushesha.
Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
---|---|
Ama-calories | 599 |
Inani lamafutha | 19 g |
I-Fat egcwele | 5 g |
I-Fat Unsaturated | 8 g |
I-cholesterol | 220 mg |
I-sodium | 773 mg |
Ama-carbohydrate | 69 g |
I-Fiber Dietary | 4 g |
Amaphrotheni | 36 g |