Ufuna ikhefu elilodwa lokudla? Kuthiwani ngesidlo esisodwa se-pan? Inkukhu, amazambane kanye ne-broccoli konke okugcoba ndawonye ukwenza isidlo esiphelele ne-minimal clean-up kule ndawo yesidlo se-pan. Ukushisa i-pan kuvumela isikhumba senkukhu ukuba siphume, futhi ukufaka umshanelo phakathi kwezinto kusho ukuthi konke kuzopheka kahle. I-sauce elula ye-soy sauce, uju ne-lemon engeza ukunambitheka okungeziwe kanye nomswakama omncane kwisidlo esivele sinambitheka.
I-pan enkulu, enesisindo somshini wezinhlamvu nezinhlangothi ezimfushane isebenza kangcono kule nsiza. Ungabathola ezitolo ezisekhishini elihle noma uzihlele e-intanethi. Uma une-pan encane bese uphuma egumbini, hlukanisa ukudla kuze kube ngamaphini amabili bese uwashintshanisa uma ufaka inkukhu namazambane. Uma ukondla iqembu elithile elilambile, sebenzisa okusanhlamvu okufana ne- quinoa noma i- farro .
Okuzokwenza
- 4 ithambo-in izinkukhu inkukhu (isikhumba-on, noma imilenze 6, noma combo kokubili)
- 2 amazambane aphakathi nendawo (uthathe izinhlamvu eziyi-1 intshi)
- Izipuni ezimbili ze-canola (noma amafutha aqoshiwe)
- Usawoti kanye nopelepele
- 1 isipuni soy sauce
- Isipuni esingu-1 ilamula lemon
- 1 isipuni uju
- 1/2 isipuni pepper cayenne
- 1 inhloko enkulu ye-broccoli
Indlela Yokwenza
- Engeza i-pan enkulu enkulu kuhhavini bese uphelela ku-425 F.
- Gcoba inkukhu namazambane nge-2/3 yamafutha bese uphonsa ukuze ugqoke ngokulinganayo. Isizini kahle ngosawoti kanye nopelepele.
- Susa i-pan eshisayo kusuka kuhhavini. Engeza inkukhu, isikhumba-eceleni, bese ufaka amazambane ahlakazekile inkukhu. Buyisa i-pan kuhhavini bese ugosa imizuzu engu-20.
- Phakathi naleso sikhathi, yenza umsizi. Ngesitsha esincane, engeza i-soy sauce, ujusi kalamula, uju kanye ne-cayenne pepper. Hlangani ndawonye.
- Sika ikhanda le-broccoli ibe yi-florets. I-peel ithinte isitshalo bese uyisika ibe yizicucu ezingu-1/2-intshi. Shayela i-broccoli ngamafutha asele uphinde ugibe ukuze ugqoke ngokulinganayo. Isizini ngosawoti kanye nopelepele.
- Susa i-pan kusuka kuhhavini bese uphonsa inkukhu namazambane nge-sauce. Flip inkukhu namazambane bese ugijimela ngakolunye uhlangothi. Engeza i-broccoli ehlakazekile ezungeze ungqimba olulodwa. Shayela nge-sauce esele bese ubuyela kuhhavini.
- Ukuqothula imizuzu engaba ngu-15, noma kuze kube yilapho inkukhu ibhalisa ama-165 F ezinxenyeni ezinzima kakhulu, futhi imifino iyethenda. Khonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1354 |
| Inani lamafutha | 77 g |
| I-Fat egcwele | 20 g |
| I-Fat Unsaturated | 29 g |
| I-cholesterol | 418 mg |
| I-sodium | 691 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 135 g |