Umlobi we-Cookbook uStephen Wong uyabhala: Esikhundleni sokugcina, amaShayina athi leli zwe lidle "ikhekhe lezinyama" futhi libheke phezu kwelayisi lokupheka ukuze ligcine amandla. Ukuze uqhubeke unciphisa amafutha, faka amaqanda wonke ngamaqanda ama-4 amhlophe.
Ikhonza 4
Okuzokwenza
- 1/2 pound umhlabathi ingulube
- 1 isipuni soy sauce 1
- 1/2 isipuni ushukela sesame
- 1/2 isipuni pepper
- 1 ithisipuni cilantro (eqoshiwe)
- 1 isipuni eluhlaza anyanisi oluhlaza (oqoshiwe)
- 1 isipuni sesinkwa (i-minced)
- 1 1/2 amathisipuni cornstarch
- Ukuhlanganiswa kwe-Egg:
- 2 amaqanda amakhulu (ashaywa)
- 1/2 indebe inkukhu stock
- 1/4 ithisipuni usawoti
- 1/4 ithisipuni yamafutha e-canola
- 1 isipuni eluhlaza anyanisi oluhlaza (oqoshiwe)
- Ukuhlobisa: 1 i-sprig cilantro (eqoshiwe noma ekhona ekhona)
Indlela Yokwenza
Endaweni ejulile ye-oven ehambisana ne-steamer, hlanganisa izithako zengulube yengulube. I-flatten meat mix ukuze igubungele phansi kwesidlo.
Esikhathini, gxuma ndawonye izithako mix ingxube.
Thela ingxube yeqanda phezu kwenyama bese uvala ama-bubbles. Beka ku-steamer ne-steam phezu kokushisa okuphakathi okuphakathi kwemaminithi angu-10. Vala ukushisa bese uvumela i-custard ukuba ihlale, ihlanganiswe, imizuzu emihlanu. Gcoba nge-cilantro bese ukhonza.
Ukukhonza ngamunye kuhlanganisa: ama-kilojoule angu-128, ama-2 g ama-carbohydrates, ama-16 g amaprotheni, ama-6 g amafutha, ama-2 g amafutha amaningi, ama-142 mg we-cholesterol, i-fiber trace, i-288 mg ye-sodium, i-248 mg potassium.
Umthombo omuhle kakhulu we-thiamine ne-vitamin B12. Umthombo omuhle we-fiber ne-vitamin E. Le recipe iphinde ibhalwe ngemvume evela ku-Stephen Wong's HeartSmart Chinese Cooking.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 243 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 275 mg |
| I-sodium | 260 mg |
| Ama-carbohydrate | 3 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 24 g |