I-Mango Chicken Hlaza-fry

Le recipe iphinde ibhalwe ngemvume evela ku-recipe isampula evela ku-HeartSmart Chinese Ukupheka ngu-Stephen Wong, enye yezincwadi ezinhliziyweni ze-Heart and Stroke Foundation ze-Heart Smart Library. I-recipe iphinde ihlonishwe uDouglas & McIntyre .Umlomo kaStephen Wong uyabhala: Lesi yisibonelo esihle sokupheka kwesitayela esisha esihlanganisa izithelo ezihlukahlukene njengama-flavorings.

Okuzokwenza

• 3/4 lb Isifuba esingenalutho, esingenasikhumba senkukhu, sinqunywe
• 1 1/2 amathisipuni soy sauce
• 1/4 ithisipuni usawoti
• I-Pinch ye-pepper emhlophe
• 1 ithispuni cornstarch
• 2 amathisipuni cider uviniga
• 1 1/2 amathisipuni ketchup
• 1 1/2 amathisipuni ushukela
• 2 wezipuni amanzi
• I-Star ye-1 i-anise
• Isipuni 1 samafutha e-canola
• 1/2 Pepper green bell pepper, lisikiwe
• 1/2 Pepper obomvu webell elicwecwe, enqanyuliwe
• Isipuni esisodwa se-ginger
• 1 ithisipuni garlic
• 1 Shallot enkulu, eqoshiwe
• 2 Imango emikhulu, ehlutshiwe, ekhonjiwe, elicwengekile
• Amaminithi ama-pastan angama-pastan
• 2 ama-sprigs cilantro

Indlela Yokwenza

1. Hlanganisa izithako zezinkukhu kanye nama-marinade (soy sauce, usawoti, pepper omhlophe, ne-cornstarch) bese uhamba ngomzuzu wama-30.
2. Hlanganisa izithako ze-sauce (i-cider uviniga, i-ketchup, ishukela, amanzi) futhi ubeke eceleni.
3. Vula izingcezu ze-anise ze-radial bese ulahla isikhungo se-woody.
4. Gcina ngomunwe ngomunwe ukuze uqhekeke kancane.
5. Ku-non-stick skillet noma wok, amafutha okushisa kanye ne-star anise phezu kokushisa okuphezulu. Engeza inkukhu bese ugxuma-gazinga imizuzu engu-3 noma kuze kube yilapho inkukhu iphenduka opaque.

1. Engeza i-pepper, i-ginger, i-garlic kanye ne-shallots bese ugoqa-gazinga ngomzuzu owodwa. Engeza izithako ze-sauce bese uvuselela ukuxuba kuze kube yilapho isanisi ikhuliswa kancane, cishe umzuzu owodwa. Engeza ama-mangoes bese uxuba ngobumnene iminithi elingu-1 uze uphelele.
2. Gcoba nge-pecans ne-cilantro bese ukhonza.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	3350
Inani lamafutha	329 g
I-Fat egcwele	30 g
I-Fat Unsaturated	185 g
I-cholesterol	71 mg
I-sodium	210 mg
Ama-carbohydrate	86 g
I-Fiber Dietary	45 g
Amaphrotheni	65 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)