Le iresiphi yemifino ethosiwe yilezi zenzeke kalula futhi inambitheka njenge-stir--fry kufanele - inambitheka kakhulu futhi isheshe. Ibuye iguquguquke ngempela. Ungayisebenzela njengendwangu yecala noma wengeze imfucumfucu, inkukhu noma i-tofu ukuze uthole inkambo enkulu. Futhi, ungakhetha i-assortment yakho yemifino esekelwe kulokho okusha futhi okukhona lapho uhlala khona. I-iresiphi ifaka izakhi zezitshalo zemifino / vegan ezenza imiphumela emihle ngokulinganayo. Jabulela!
Okuzokwenza
- 2 kuya ku-3 Tbsp. amafutha yemifino
- 3 kuya ku-4 Tbsp. iwayini elimhlophe (noma i-sherry, noma ukupheka iwayini / i-sherry)
- 3 kuya 4 cloves garlic (oqoshiwe)
- 1 kuya ku-2 ama-chilies abomvu (aqoshiwe kahle, OR 1/2 kuya ku-3/4 tsp.
- Okuzikhethela: ama-cashews agwetshiwe amancane
- Ngokuba isoso:
- 1/3 indebe
- inkukhu stock (noma imifino / faux inkukhu stock uma zemifino)
- 2 1/2 tbsp. i-oyster sauce (noma isobho se-vegetarian-fry sauce)
- 1/2 tbsp. ushukela omnyama
- 2 tbsp. sherry
- 3/4 tsp. cornstarch
- Imifino:
- 1 isanqante (elicutshiwe)
- 1/2 inkomishi i-cauliflower
- 1 kuya 2 izinkomishi amakhowe (lisikiwe)
- 1 i-pepper ebomvu (ilincetu)
- 1 kuya 2 izinkomishi broccoli
- 2 izinkomishi bok choy noma baby bok choy, amaqabunga amaqanda aqoshiwe zibe izingcezu
Indlela Yokwenza
- Hlanganisa izithako ze-sauce zenyuka-fry ndawonye, wengeze i-cornstarch egcina futhi i-whisking ngemfoloko noma i-whisk ize ichithe. Beka eceleni.
- Ukushisa i-wok noma i-pan enkulu yokuthosa phakathi nokushisa okuphakathi.
- Ukushayela emafutheni bese uhamba nge-swirl, bese ufaka ugarlikhi nesilwane. Hlanganisa umzuzu owodwa ukuze ukhulule iphunga (igalikhi kufanele ihlale imhlophe, hhayi insalela ye-flavour best).
- Engeza okuqine kakhulu kwemifino kuqala - isanqante nekholifulawa - kuhlanganise ne-splash noma iwayini noma i-sherry (cishe 1 Tbsp).
- Hlanganisa ama-2-3 imizuzu, noma kuze izaqathe zikhanyise i-orange futhi zanciphise kancane. Engeza iwayini eliningi / i-sherry noma nini lapho i-pan iba eyomile - 1 tbsp. ngesikhathi sokugcina izithako zizwakala kahle.
- Engeza amakhowe kanye nepelepele obomvu kanye no-2 kuya ku-3 tbsp. we-sauce enyakazayo-gazinga owenzayo. Faka ama-2 ngaphezulu kwamaminithi, noma kuze kuphekwe amakhowe. Uma i-pan iba eyomile, engeza i-sauce encane.
- Engeza i-broccoli ne-bok choy, kanye ne-sauce e-stirry-fry. Faka ama-2 ukuya kwamanye amaminithi amathathu, kuze kube yi-broccoli eluhlaza okwesibhakabhaka kodwa ama-stems ase-crisp. Ama-white stalks we-bok choy nawo kufanele agcine ubuhlungu bawo obukhulu.
- Engeza ama-cashews (uma usebenzisa) bese ugoqa.
- Susa ukushisa nokunambitheka-ukuhlolwa, wengeze umsizi we-oyster noma isobho se-vegetarian-gazinga uma ungenalo usawoti noma unambitheka ngokwanele. Uma futhi usawoti, engeza uketshezi wekhilimu noma ijusi lemon. I-chili eningi ingafakwa nge-spice ngaphezulu.
- Khonza ngelayisi futhi ujabulele!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 166 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 376 mg |
| Ama-carbohydrate | 19 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |