Le recipe ye-Chinese Broccoli ilula kakhulu futhi iyamnandi! EThailand, imifino ye-vegetable-fries ivela ekuqaleni kwesiShayina (ukupheka kwe-Chinese ithonya elikhulu). Uma ungeke ukwazi ukuthola i-broccoli yase-Chinese, i- broccoli i-rabe (i-rapini) isihlobo esiseduze esingase sibe lula (sibheke i-organic, esithengiswa esigabeni somzimba esitolo esikhulu kakhulu kulezi zinsuku - mmmm, ngiyayithanda !). I-broccoli yethu yasentshonalanga ye-style isebenza kahle futhi - qiniseka ukuthi uhamba ngesamba esihle se-stem ukuze uthole ukuthungwa nokweqa okuthandekayo kwimifino yase-Asia. Kufaka imiyalo ye-vegan futhi.
Okuzokwenza
- I-broccoli yama-Chinese aka gai lan (noma i-broccoli rabe noma i-broccoli yesitayela sase-Western, ama-12-20 noma ama-2-4 abantu)
- 1 1/2 tbsp. ugarlic (oqoshiwe)
- 1/2 tsp. isomiso esomile echotshoziwe
- 2-3 tbsp. amafutha yemifino
- I-Saw Fry Sauce:
- 3 tbsp. sherry (noma ukupheka sherry)
- 1/4 indebe inkukhu (noma imifino / faux inkukhu stock)
- 1 1/2 tbsp. i-oyster sauce (noma i-Lee Kum Kee Vegetarian Stir-Fry Sauce)
- 1-2 tsp. ushukela omnyama (broccoli rabe uzodinga 2 tsp.)
- Okuzikhethela: 1/3 tsp. cornstarch yahlakazeka ngo-2 tbsp. amanzi apholile
Indlela Yokwenza
- Sula kahle imifino yakho ukuze ususe noma yikuphi ukugcoba futhi uvumele ukhiphe ku-colander ngenkathi ulungiselela isobho se-stir-fry.
- Enkomishini, hlanganisa ndawonye i-sherry, i-stock, i-oyster sauce (noma i-spicy-fry sauce), neshukela elibomvu. Beka eceleni.
- Ukushisa i-wok noma i-pan enkulu yokuthosa phakathi nokushisa okuphakathi. Engeza u-2-3 tbsp. amafutha bese ujikeleza, bese ufaka ugarlikhi kanye nesilwane (uma usebenzisa). Hlanganisa imizuzwana engu-30 kuya kwemizuzu engu-1 (gwema ukugqanyisa i-garlic - ufuna ukuthi imhlophe ngombala, noma izonambitha okubabayo).
- Engeza i-broccoli yesi-Chinese kanye no-2-3 tbsp. we-sauce enyakazayo-oyenzayo. Hlaza-gazinga kuze kube lo wok ome, bese engeza 2-3 tbsp. i-sauce eyengeziwe. Pheka ngale ndlela imizuzu engu-4-5.
- Yengeza konke okusanhlamvu okusawoti okuphefumula bese unciphisa ukushisa kuze kube sezingeni eliphansi, ukuze isitsha sigqoke kahle. Hamba kuze kube yilapho ujabulela ukuthungwa okuphekiwe kwe-broccoli. Ithiphu: izitshalo kufanele zithande ukunambitheka (hhayi ezithambile kakhulu noma ezithandayo). Uma ungathanda umsizi omningi, engeza i-cornstarch ihlakazwe emanzini, bese uveza imizuzwana engu-30 kuya kumzuzu owodwa.
- Susa kusuka ekushiseni nokunambitha-ukuhlolwa. Engeza ushukela omncane uma ubaba kakhulu (i-broccoli idla kakhulu kunomhluzi we-broccoli wase-Chinese), noma i- sauce encane ye- oyster (noma i-stir-fry sauce) uma ingenalo usawoti noma inambitheka ngokwanele. Uma futhi usawoti, engeza i-lime noma ijusi kalamula.
- Ukuze usebenze, faka imifino yakho ngaphandle komkhiqizo ungene esitsheni esingajulile futhi uthele noma yikuphi okusanhlamvu okusalayo kusuka kukwak phezulu (kufaka phakathi ama-garlic bits). Khonza ngelayisi futhi Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 157 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 256 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |