Hlanganisa amafrimu ungenye yezinhlobo ezivame kakhulu nezithandwa izitsha zokudla zaseChina kanye nenkomo nge-broccoli ingenye yezindlela zokupheka ezithandwa kakhulu.
Akukhona nje kuphela ukuthi ungathola lokhu ezindaweni zokudlela zesiShayina eNtshonalanga kepha abantu baseShayina bathanda lokhu isidlo eChina. Inkabi kanye ne- broccoli zombili zombili izithako ezinempilo futhi zidla kahle.
Kunezindlela eziningi ezihlukene zokupheka lokhu kuqhuma-gazinga. Nansi inguqulo eyodwa ehlwabusayo.
Okuzokwenza
- 10.5 ama-ounces / 300 g enyukayo yenkomo (elicutshiwe noma ehlanjululwe)
- 12 ounces / 350 g broccoli
- 1 kuya 2 amathisipuni usawoti (ngamanzi abilayo)
- 2 clove garlic (lisikiwe)
- I-ginger 1 ithisipuni (eqoshiwe)
- 1 ithisipuni amazambane isitashi (noma cornstarch exutshwe amabili wezipuni amanzi)
- I-Marinade:
- 1/2 amhlophe amaqanda amhlophe
- 1/2 isipuni sezambane isitashi (noma cornstarch)
- Isipuni se-1/2
- irayisi iwayini (noma i-shaoxing iwayini)
- Isipuni esingu-1
- i-soy sauce ekhanyayo
- 1 isipuni se-oyster sauce
- I-1/2 isipuni ushukela (i-demerara)
- 1/2 isipuni pepper omnyama
- Okuzikhethela: 1/4 isipuni sokupheka soda
Indlela Yokwenza
Yenza i-Marinade
- Esikhathini esikhulu, hlanganisa ndawonye iqanda elimhlophe 1/2 wezipuni amazambane isitashi, irayisi lewayini, i-soy sauce, i-oyster sauce, ushukela, nomsundu omnyama.
- Engeza inyama yenkomo, uyihlanganise ngokugcwele, bese uhamba ngomzuzu okungenani imizuzu engu-30. Uma ufuna inyama yenkomo ibe nokuthungwa okungaphezulu futhi ibe mncane futhi ungangezela i-soda yokubhaka ngokuzithandela.
Lungisa i-Broccoli
- Sika i-broccoli ibe ngama-florets amancane. Bilisa imbiza yamanzi amathisipuni ka-1 kuya kwangu-2 bese u-blanc i-broccoli emanzini imizuzwana engu-20 ukuya kwangu-30.
- Gcoba amanzi bese ugoba umququkili emanzini ase-iced / abandayo ngokushesha ukuze uphole phansi.
Hlanganisa Fry the Dish
- Ukushisa ama-wok namafutha, gubha u-garlic kanye ne-ginger kuqala bese wengeza inyama yenkomo bese uhogela udobe ngomzuzu owodwa. Yisuse ku-wok futhi ubeke eceleni.
- Geza umkhiqizo bese uyomisa. Ukushisa amafutha kancane bese ugoqa u-broccoli imizuzwana engu-20 bese ufaka inyama yenkomo emuva kok bese uqhubeka ugubha ukuklamba eminye imizuzwana engu-30.
- Hlanganisa inhlanganisela yamanzi amazambane-amanzi bese upheka imizuzwana engu-20.
- Engeza usawoti ukunambitha futhi ulungele ukukhonza ngelayisi elimhlophe elimhlophe.
Izinguquko
- Ungakwazi ukwengeza isanqante ethungisiwe kanye anyanisi uma ufisa. Kungabiliswa emanzini nge-broccoli kodwa ungase udinge ukungeza amanzi amaningi.
- Uma uthola lokhu isidlo kancane kakhulu owomile ngenkathi ugubha ukuthosa, ungangeza amanzi ukulungisa.
- Ungakwazi futhi ukulungisa iziklomelo zalesi iresiphi ukuze uvumelane nendabuko yakho siqu.
Izinzuzo zezempilo zezinkomo
- Inyosi iyaziwa ngokuqukethwe kwayo ephezulu ye-vitamin B12, isisindo esibalulekile sokwakheka kwegazi nokuthuthukisa ukusebenza kobuchopho nesistimu yezinzwa.
- Inkabi iyinsiza enkulu ye-zinc, i-mineral ebalulekile ekukhuleni komzimba nokulondolozwa.
- Ngokuvamile, inyama iyinsiza enkulu ye-selenium. I-Selenium ingasiza ukulawula nokugcina imisebenzi ebalulekile yomzimba.
- Inkabi iyaziwa ngokuqukethwe kwayo kwensimbi ephezulu. I-iron ingasiza ekwenzeni amangqamuzana abomvu ephethe i-oksijeni emzimbeni ukusiza ukugcina amangqamuzana anempilo, isikhumba, izinwele, nezipikili.
- Inyosi iqukethe i-niacin eyaziwa ngokunciphisa ingozi yesifo senhliziyo.
- Inyosi iphinde ibe ne-vitamin B6 ephezulu ebalulekile ekwakheni igazi.
- Inyosi iqukethe amazinga aphezulu amaprotheni, abalulekile ekukhuleni.
Izinzuzo zezempilo ze-Broccoli
- Kungasiza ekunciphiseni amazinga e-cholesterol futhi kunciphise ingozi yesifo senhliziyo.
- Kuhle ukuthi isistimu yakho ye-detoxification system.
- I-Broccoli inezinzuzo zokulwa nokuvuvukala.
- Ukusebenzisa i-broccoli kungasiza umzimba wakho ukunciphisa ingozi yamanye amagciwane, njengomlomo, umphimbo wesisu nomdlavuza wesisu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 390 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 89 mg |
| I-sodium | I-1,993 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 44 g |