Le recipe kanye ne-broccoli recipe-fry iresiphi iyashesha-futhi-kulula ukuyilungisa futhi i-calories ephansi kangaka, cishe iyoba ukudla kwakho nokudla komndeni wakho!
Ungavumeli amagama athi "gubungula-fry" akugcine ekujabuleleni lokhu kudliwa njengengxenye yokudla okunempilo. I-stir-ethosiwe ku-wok noma i-skillet isebenzisa isipuni esingu-1 kuphela samafutha we-saame enambitheka , afana nesipuni esingaphansi kwe-1 yamafutha enziwe ngokukhonza. Uthola ukunambitheka okuningi okucebile emafutheni we-sesame ngaphandle kokungeza amakholori amaningi engeziwe.
Futhi kuyindlela yokusebenzisa yonke leyo mizimba enempilo eningi enayo emifinini yemifino. Gcoba ngamapropele enemibala eqoshiwe, u-anyanisi, ama-scallions, noma izaqathe ezincane ezicutshiwe kanye ne-broccoli ukuze uthole ukunyuka okungaphezulu kwe-veggie. Kodwa ungazitholi kulabo; uzizwe ukhululekile ukuthola ubuciko nanoma yiziphi ezinye imifino oyithandayo enkingeni-gazinga.
Lesi sidlo esinomsoco singaba etafuleni emaminithini angu-30 ikakhulukazi uma wenza omunye umsebenzi wokuqamba, njengokungcola ama-veggies, ngobusuku obuphambili. Kuyinto isidlo esikhulu sokupheka ekhaya samasonto onke emndenini ohlangana ngokushesha.
Okuzokwenza
- I-1 pound sirloin steak
- 2 wezipuni cornstarch (ihlukaniswe)
- 1/4 ithisipuni usawoti
- 1 isipuni samafutha sesame
- 2
- i- clove i- garlic (i-minced)
- 1/2 indebe yamanzi
- 4 izinkomishi broccoli florets (oqoshiwe)
- 1/2 inkomishi umhluzi yemifino
- 1/4 indebe ye-soy sauce
- Okuzikhethela: imbewu engu-1 ye-sesame ekhishwe isobho
Indlela Yokwenza
- Hlanganisa i-sirloin steak ibe yizingxenye ezincane, ngokumelene nokusanhlamvu ukusiza ngesisa. Ukuze uthole ama-tincetu amancane omncane we-steak, kusiza ukuwufakela kancane futhi usike ngenkathi usuqhwa.
- Engeza izinyosi zenyama yenkomo epulasitiki enkulu, bese uthele ngo-1 isipuni se-cornstarch kanye nosawoti. Hlanganisa isikhwama ukuxuba izithako kuze kube yilapho inyama yenkomo igcwele.
- Sishisa amafutha esisame esikhwameni esikhulu noma ekwakheni ngokushisa okukhulu. Yengeza inyama yenkomo, bese ugxuma-gazinga cishe imizuzu engama-4, kuze kube yilapho engasekho pink. Susa inyama yenkomo epanini, uyibeke esitsheni, bese ubeka eceleni.
- Engeza i-garlic ku-skillet noma i-wok bese upheka umzuzu owodwa kuze kube mnandi kodwa ungawushiyi. Bese ungeza amanzi kanye ne-broccoli. Qhubeka ukupheka i-broccoli imizuzu engu-4 kuya kwemihlanu kuze kube lula ukuthi i-broccoli iluhlaza okwesibhakabhaka futhi iqala ukuba ithenda.
- Ngesikhathi i-broccoli ipheka, hlanganisa isipuni esisele esisele se-cornstarch, umhluzi wemifino, ne-soy sauce esiteshini esincane. Hlangana kahle. Khona-ke, engeza ingxube ye-soy sauce kanye nenkomo emuva kwe-skillet noma i-wok ne-broccoli.
- Pheka yonke ingxube ngeminye imizuzu engu-1 kuya kweyesi-2, kuze kube yilapho isuphu ikhula. Susa kusukela ekushiseni.
- Dlulisela esitsheni sokukhonza bese ufafaza izinhlamvu ze-sesame ezikhethiwe. Khonza ngelayisi elibomvu elinesibhakabhaka futhi unesidlo esinomsoco nesondelene kahle.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 398 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 96 mg |
| I-sodium | I-1,152 mg |
| Ama-carbohydrate | 26 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 40 g |