Ngati mumakonda nkhuku koma mwakonzeka kusintha kuchokera ku mbale zanu zomwezo, yesetsani kusakanizidwa usiku uno-mukhoza kukhala ndi zowonjezera mufiriji, friji, ndi makapu. Dothi la ku Asia ndi la Mexican ndi losavuta kupanga, losangalatsa, ndipo lidzapumula kwambiri kwa chakudya chamasana.
Chimene Mufuna
- Supuni 2 yabwino mtundu wa nkhumba mafuta , mafuta a sesame , kapena mafuta a masamba
- 4 mawere a nkhuku, amachepetsedwa n'kukhala wolemera pafupifupi 1/2 mainchesi *
- 1 anyezi wofiira, odulidwa mwamphamvu
- 4 cloves wa adyo, finely akanadulidwa
- Makapu 3 ozizira
- Mchele wa Mexico (kumanzere kuchokera tsiku loyamba ndi wangwiro)
- 1 ikhoza (pafupifupi 15 ounces / 425 magalamu) nyemba zowonjezera, zotsekedwa ndi kuchapidwa
- Supuni 2 zowonjezera
- Supuni 1 pansi chitowe
- Msuzi wa msuzi kapena mchere kuti mulawe
Momwe Mungapangire Izo
* Chidziwitso cha kudula nkhuku: Chifuwa cha nkhuku chimakhala chosavuta kupukutira ndi mpeni ngati atakhala ozizira, choncho amazimangiriza mufiriji kwa ola limodzi musanagwiritse ntchito ndipo muyenera kugwira ntchito zochepa. Ngati mulibe nthawi yowonjezera nkhuku yanu, idulani mchizikha ndi khise m'malo mwa mpeni.
Kutentha mafuta a mafuta kapena mafuta mu wokiti wamkulu kapena skillet pamwamba pazizira. Onjezerani nkhuku ndikupaka mofulumira kwa mphindi khumi.
Onjezani anyezi ndi adyo ndikuphika pamodzi kwa mphindi zitatu kapena 4 kapena nkhuku zophika.
Kuchepetsa kutentha kutsika. Onjezerani mpunga, nyemba, ufa wophika, ndi chitowe. Pitirizani kukopa-mwachangu kwa mphindi zitatu kapena 4, mpaka mutenthe. Onjezani msuzi wa soya kapena mchere kuti mulawe.
Kutumikira mwamsanga. Zotsalira zilizonse zidzakhala bwino mufiriji; Bweretsani mu skillet kapena microwave kuti mukhale okoma kwambiri.
Kusiyanasiyana Kwambiri ku Southwest Chicken Stir-Fry
Musawope kusewera mozungulira ndi zosakaniza kuti mugwiritse ntchito njira iyi ku Mexico kapena ku Asia. Nazi mfundo zingapo zomwe zingakuthandizeni kuganiza:
Onjezerani masamba ena a ku Mexico ku kusakaniza. Yesetsani sikwashi yotentha (zukini kapena zofanana) kapena chayote; onjezerani nthawi yomweyo monga anyezi ndi adyo. Musaiwale pang'ono tsabola yofiira kapena yofiira , komanso ngati mukufuna kutentha.
Phatikizani masamba a ku Asia kapena awiri , ngati mukufuna: Nkhumba zowonongeka kapena nyemba zimagwira ntchito bwino, kapena bwanji za mphukira zamatabwa zam'chitini?
Gulani zina kapena mpunga wonse kuti mupange chophika . (Ngati mumagwiritsa ntchito mapepala am'chitini, chotsani bwinobwino.)
Phatikizanipo mankhwala enaake odzola kapena osakanizidwa mu jekeseni yanu kuti muwonjezere fiber, zosangalatsa, ndi chinthu chophwanyika. (Malo odyera a ku China ku Mexico nthawi zambiri amagwiritsa ntchito jicama pazovala zawo chifukwa madzi a mabokosi ndi ovuta komanso ovuta kubwera pamenepo.)
Mukatumikira, perekani nyemba za sitsamba kapena zosakaniza zowonjezera zokometsera zowonongeka komanso zophikidwa pamwamba pa gawo lililonse.
Yosinthidwa ndi Robin Grose
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1314 |
| Mafuta Onse | 50 g |
| Mafuta okhuta | 14 g |
| Mafuta Osatchulidwa | 19 g |
| Cholesterol | 279 mg |
| Sodium | 407 mg |
| Zakudya | 103 g |
| Matenda a Zakudya | 18 g |
| Mapuloteni | 110 g |