Le iresiphi ehehayo ye-tangy ihlanganisa indlela oyikhethayo yokudla kwezilwandle ngokuhambisana nomango. Izinhlanzi, izinhlanzi zezinhlanzi, izinhlanzi, ama-clams, ama-scallops, njll ... zonke zingasetshenziswa - noma zikhethe eyodwa noma ezimbili nje, bese uzibhabhisa ngokubanda kanye ne-snow peas kanye ne-pepper ebomvu ku-sauce enomnandi futhi emuncu oshada ngokugcwele nomango omusha (noma ungasebenzisa imango efriziwe noma ekheniwe uma ungawutholi fresh). Iresiphi elula yesikhukhuthi elula futhi enesisindo esiqinisekisiwe sokushaya wonke umuntu etafuleni lakho lesidlo!
Okuzokwenza
- 1 lb. ukudla okudliwayo okulwandle (isib. Imfucumfucu,
- scallops ,
- amahlumela , izinhlanzi, nezinhlanzi ezinamandla zezinhlanzi, njenge-halibut noma i-salmon)
- 1 umango omnandi ovuthiwe, uthathe izicucu zesisindo, (OR 1 inkomishi imango ekheniwe (ivinjiwe) noma imango eqhwa)
- 1-2 izinkomishi ze-snow peas
- 1 i-red bell pepper, enqanyuliwe
- 2 shallots OR o-anyanisi omncane wokupheka, oqoshiwe
- 3 clove garlic, nengulube
- I-Sauce ye-Stir-Fry:
- 1 imango entsha, ehlutshiwe futhi enqanyuliwe, noma okulingana ne-1 inkomishi yamango ekheniwe (igonywe) noma imango eqhwa (thawed)
- 1 obomvu i-pepper, i-de-seeded (OR 1-3 amathisipuni isilu sauce (kuye ngokuthi uyisiphuzo noma unomusa kangakanani)
- Isipuni 1 irayisi iviniga noma iwayini elimhlophe iviniga (OR esikhundleni somvini njalo uviniga)
- 3 wezipuni soy sauce
- 1 isipuni inhlanzi sauce
- Squeeze juice (cishe 1 tsp) NOMA i-lemon esikhundleni
- 2 wezipuni ushukela onsundu (ngaphezulu noma ngaphansi ngokunambitheka - lokhu kuzobuye kuxhomeke kumnandi kangakanani ama-mangos akho)
- 1/2 indebe ye-coriander entsha (plus okuncane kakhulu ukuhlobisa)
Indlela Yokwenza
Ukuze uthole imiyalelo yokuthi ungathenga kanjani futhi usika imango entsha, bheka indlela Engayilungisa Ngayo Imango?
- Beka zonke izithako ze-sauce eziwusizo kanye no-processor wokudla. Yenza noma uhlanganise kuze kube bushelelezi.
- I-taste-test the sauce ye-fry for sweetness - ufuna ukulinganisela kwama-flavour lapha: tangy, kodwa nakanjani mnandi kunomuncu. Uma kudingeka, engeza isipuni 1 ku-1 isipuni ngaphezulu ushukela. Qaphela: ubumnandi bosizi buzoxhomeka kumnandi kangakanani ama-mangos akho.
- Lungiselela zonke ezinye izithako zokugcoba-futhi ubeke eduze kwesitofu. Uma usebenzisa izinhlanzi zezinhlanzi, uzinake ngobumnene zibe cubes ( cubes uhlale ndawonye kangcono kunezingcezu ). Ukuze uthole ama-shrimp, qiniseka ukuthi ususa ama-shell (ungashiya umsila on). Ukuze uthole ama-clams nama-mussels, hlambulula ngamanzi abandayo, ususe noma yiziphi izinsalela zomhlaba.
- Thela i-1-2 Tbsp. amafutha yemifino abe yikhi noma isikhulu esikhulu sokubhaka kanye nendawo phezu kokushisa okushisa okuphakathi. Engeza i-garlic, ama-shallots / anyanisi, nama-peas. Uma usebenzisa ama-clams, engeza nabo manje ( Qaphela: ama-clams adinga isikhashana eside sokupheka kunezimbongolo ). Hlaza-gazinga 1-2 amaminithi, noma kuze kube yiziqhwa zeqhwa ziphendulele okuhlaza okukhanyayo. Engeza kuze ku-1/3 ye-sauce ye-stir-fry lapho i-wok yakho noma i-pan yokudoba iba eyomile.
- Yengeza konke okunye okunomsoco we-stir-fry, kanye ne-pepper ebomvu nezilwane zasolwandle. Hlaza-fry ngobumnene, ukuze ungaphuli noma yiziphi iigobolondo. Futhi, uma usebenzisa izinhlanzi zezinhlanzi, lezi zidinga ububele obengeziwe, noma zizohlukana.
- Hlanganisa ama-5-7 amaminithi, noma kuze kube yilapho zonke izilwane zasolwandle ziphekwe (ama-mussels kanye / noma amahlombe kufanele avule emva kwemizuzu engu-7 - uma kungenjalo, balahle). Umzuzu owodwa noma amabili nje ngaphambi kokukhonza, engeza izingcezu zemango (lezi zidinga nje ukufudumala).
- Khonza ushisayo kusuka ku-wok nelayisi ohlangothini. Noma, thola isitsha se-fstir-frya sokukhonza isikhutha. Fafaza nge-coriander esisha bese uhlobisa nge-lime wedges, uma uthanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 624 |
| Inani lamafutha | 21 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 101 mg |
| I-sodium | I-1,990 mg |
| Ama-carbohydrate | 64 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 47 g |