Le iresiphi elula yemifino yokugaya imifino isebenzisa i-lemon ye-lemon nge-soy sauce kanye namafutha we-sameya ukuze kunambithe ama-flavour amaningi ase-Asia. I-iresiphi idinga ingxube yamakhowe, i-broccoli, i-cauliflower, ne-izaqathe, kodwa, njengemifino eminingi yemifino yokugaya imifino, cishe noma yiluphi uhlobo lwemifino oyithandayo. Le mifino yemifino ye-lemon-gry iyinzalo yemifino ne-vegan, ephelele kumndeni wonke.
Futhi-ke, sebenzisa lokhu okulula okuyi- veggia-gazinga phezu kwelayisi elimhlophe elimhlophe noma elibomvu elisetshenziselwa ukudla okuyisitayela se-Chinese-style-stirry-fry-okuyoba nenqwaba ye-lemon-ginger-soy sauce mix mix for the rice. Le iresiphi enyakazayo-inhlanzi yenza kancane kancane, ngakho-ke uhlele ukuhlehla, noma umeme abangani bakho ngaphezulu ukuze uthole ukudla okunempilo, okuhlanzekile kwase-Asia.
Okuzokwenza
- 3 wezipuni soy sauce
- 1 isipuni samafutha sesame
- 3 wezipuni lemon fresh noma juice juice
- 2 amathisipuni ginger fresh oqoshiwe
- 2 wezipuni amafutha ka-canola, amafutha ashisayo, noma amanye amafutha okupheka okushisa
- 1 indebefuladi oqoshiwe
- 1 inkomishi eqoshiwe i-broccoli
- 2 izaqathe (ezicutshiwe ezincane)
- 1 anyanisi omncane (oqoshiwe)
- 1 i-pepper e-bell eluhlaza (elicutshiwe)
- 1 inkomishi ye-peas
- 1 indebe elicwengwe amakhowe
- 2 anyanisi eluhlaza (oqoshiwe)
- Ukuzikhethela: amahlumela angu-1/2 wekhanda ubhontshisi
Indlela Yokwenza
- Hlanganisa i-soy sauce, i-sesame, i-lemon noma i-lame juice, ne-ginger esitsheni. Beka eceleni.
- Esikhathini esikhulu se-skillet noma i-wok, ukushisa amafutha uphinde ugubungele i-cauliflower, i-broccoli, izaqathe, u-anyanisi, ne-bell pepper, uvuselele njalo imizuzu engu-1 ukuya kwemibili.
- Engeza ama-peas e-snow, amakhowe, anyanisi oluhlaza, amahlumela ebhontshisi (uma usebenzisa), kanye nengxube ye-sauce, evuselela ndawonye ukuhlanganisa kahle.
- Qhubeka uvuselela njalo kuze kube yilapho imifino iphekwe kodwa isaluka, iminye imizuzu emibili kuya kwemi-3.
- Khonza eceleni kwelayisi elimhlophe elimhlophe eligcwele yonke i-sauce.
Amathiphu nokuhluka
Kubalulekile ukuthi usike imifino ibe yizilinganiso ezifanayo ukuze bonke bapheke ngesikhathi esifanayo. Uma uthanda i-cauliflower yakho kanye ne-broccoli ithenda, ungafaka i-blanch noma i-steam ngaphambi kokugubha-frying-qinisekisa ukususa konke umswakama ngaphambi kokungeza kok.
Uma udinga lokhu iresiphi ibe yi-gluten-free, shintsha umsizi we-soy we-tamari-free tamari (noma enye indawo engenayo i-gluten-free soy sauce, njenge -aminos ye-Bragg's liquid ). Ufuna okungaphezu nje kwezingu-veggies ku-stir-fry yakho? Engeza i-tofu ethosiwe (i-lemon-ginger soy sauce yenza i-marinade enhle kakhulu ye-tofu), i-tempeh, noma i-seitan ukwenza lokhu okungaphezulu kokudla okuphelele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 124 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 578 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 4 g |