Stephen Wong analemba bukuli kuti: M'malo mosungirako, anthu a ku China amachititsa kuti dzikoli likhale "mkate wophika" ndipo amawotcha mpunga kuti asunge mphamvu. Poonjezera kuchepetsa mafuta, tengerani mazira onse ndi mazira azungu 4.
Amatumikira 4
Chimene Mufuna
- 1/2 pounds nthaka nkhumba
- Supuni 1 supuni ya soya msuzi
- 1/2 supuni ya supuni ya sesame mafuta
- 1/2 supuni ya supuni
- Supuni ya supuni 1 cilantro (finely akanadulidwa)
- Supuni 1 wothira anyezi (finely akanadulidwa)
- Supuni ya supuni imodzi (minced)
- 1 1/2 supuni ya tiyi ya chimanga
- Kusakaniza kwa Mazira:
- 2 mazira akuluakulu (omenyedwa)
- 1/2 chikho nkhuku katundu
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya tiyi ya canola mafuta
- Supuni 1 wothira anyezi (finely akanadulidwa)
- Kukongoletsa: 1 sprig cilantro (odulidwa kapena otsala kwathunthu)
Momwe Mungapangire Izo
M'dothi lakuya la ovenproof limene limaphatikiza mu nthunzi, kuphatikizapo nkhumba zosakaniza zosakaniza. Nyama yamtundu wothira kuphimba pansi pa mbale.
Mu mbale, gwiritsani ntchito zosakaniza za dzira limodzi.
Thirani dzira losakaniza pamwamba pa nyama ndikupukuta ming'oma. Ikani mu steamer ndi steam pamwamba pa sing'anga-kutentha kwakukulu kwa mphindi 10. Chotsani kutentha ndi kulola custard kukhazikitse, yokutidwa, kwa mphindi zisanu. Kukongoletsa ndi cilantro ndi kutumikira.
Zonsezi zimaphatikizapo izi: Zakudya 128, 2 g Zakudya, 16 g mapuloteni, 6 g mafuta, 2 g mafuta okwanira, 142 mg cholesterol, trace fibre, 288 mg sodium, 248 mg potassium.
Chitsime chabwino cha thiamine ndi vitamini B12. Chitsime chabwino cha mavitamini ndi vitamini E. Chinsinsi ichi chikuphatikizidwa ndi chilolezo kuchokera kwa Stephen Wong's HeartSmart Chinese Cooking.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 243 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 275 mg |
| Sodium | 260 mg |
| Zakudya | 3 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 24 g |