Ubuhle balesi sidlo ukuthi konke kokubili kulula futhi kuyashintshashintsha: ingulube, inkukhu noma i-tofu ingathatha indawo yenkomo, kanti neminye imifino eluhlaza njenge-broccoli ingasetshenziswa esikhundleni sezinhlanzi zeqhwa.
Okuzokwenza
- 3/4 i-stew flank flank
- Amafutha wezipuni amathathu (for stir-frying, noma njengoba kudingeka)
- 1 1/2 amathisipuni garlic (inhlanzi)
- 5 futhi ama-ounces angu-6 amaqanda eqhwa (alungisiwe)
- 1/4 ithisipuni usawoti (noma ukunambitha)
- Izipuni zamanzi ezingu-1 kuya kwezingu-2 (noma umhluzi wenkukhu noma irayisi iwayini)
- I-Marinade:
- 2 amathisipuni iwayini irayisi iwayini (noma sherry omile)
- 1 1/2 amathisipuni akhanyise soy sauce
- 1 1/2 amathisipuni umsila omningi we-soy
- 1/2 isipuni ushukela sesame
- umnyama omnyama, ukunambitha
- 1 ithisipuni ushukela
- 2 amathisipuni cornstarch
Indlela Yokwenza
1. Sika isisitjhe ngaphasi kokusanhlamvu sibe yimichilo encane 1 1/2 - 2 amasentimitha ubude. Beka inyama yezinyosi esitsheni bese wengeza izithako ze- marinade (iwayini lelayisi noma i-sherry eyomile, ama-soy sauces, i-asiya yesamisi yama-asiya, i-pepper emnyama, ishukela, ne- cornstarch ) ngesikhathi esisodwa, enezela i-cornstarch ekugcineni. Hlanganisa kahle nenkomo bese uhamba ngezinyawo imizuzu engu-15.
Ukushisa i-ok noma i-skillet esindayo nge-medium-high kuya ekushiseni okuphezulu, bese ufaka amafutha wezipuni ezimbili.
Lapho amafutha ashisa, engeza inkomo. Vumela usesho (brown) okwesikhashana, bese ugxuma-gazinga kuze kube yilapho ubomvu bephumile futhi inyama yenkomo isiphekwe cishe. Susa inyama yenkomo kusuka epanini bese ukhipha. Sula i-pan.
3. Hlunga amafutha wezipuni 1 ku wok noma skillet. Lapho amafutha ashisa, engeza ugarlic kanye namahlumela eqhwa. Hlanganisa-gazinga amahlumela weqhwa, uvuselela njalo, kuze kube yilapho kukhanya okomnyama (kufika kumaminithi amabili). Ufafaza usawoti phezu kwamahlumela weqhwa ngenkathi ugxuma-ukuthosa.
4. Faka inkabi emuva epanini. Engeza umhluzi wenkukhu, amanzi noma irayisi iwayini. Faka omunye umzuzu ukuhlanganisa konke ndawonye. Khonza ushisayo.
Amathiphu wokupheka: Ukuze uthole ukunambitheka okunye, sebenzisa amafutha asengaphambili uma ugxuma-uthola inyama yenkomo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 200 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 67 mg |
| I-sodium | 447 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 25 g |