Mango nkhuku Tsatirani-Fry

Chinsinsichi chikuphatikizidwanso ndi chilolezo kuchokera kuchitsanzo chochokera ku HeartSmart Chinese Cooking ndi Stephen Wong, limodzi mwa mabuku a Heart and Stroke Foundation a Heart Smart Library. Chombocho chinayambanso kulembedwa ndi Douglas & McIntyre. Stephen Wong analemba kuti: Ichi ndi chitsanzo chabwino cha kuphika kwatsopano ku China komwe kumaphatikizapo zipatso zosiyana monga zokoma.

Chimene Mufuna

• 3/4 lb Chifuwa chopanda khungu, chopanda khungu
• 1 1/2 supuni ya supuni ya soya msuzi
• 1/4 supuni ya supuni mchere
• Tsabola woyera
• Supuni 1 ya cornstarch
• Supuni ya tiyi 2 cider viniga
• 1 1/2 supuni ya ketchup
• 1 1/2 supuni ya tiyi shuga
• Supuni 2 madzi
• 1 nyambitsani nyenyezi
• Supuni 1 ya mafuta a canola
• 1/2 Medium wobiriwira belu tsabola, wothira
• 1/2 Tsabola wofiira wonyezimira wofiira, wothira
• Supuni 1 ya ginger
• Supuni 1 supuni
• 1 Shallot yaikulu, yodulidwa
• 2 Mango akuluakulu, odzola, owongolera, odulidwa
• 16 Zomwe zimapangidwira pecan
• 2 mankhwala osakaniza cilantro

Momwe Mungapangire Izo

1. Sakanizani nkhuku ndi ma marinade (soya msuzi, mchere, tsabola woyera, ndi chimanga) ndi kumathamanga kwa mphindi 30.
2. Sakanizani msuzi (cider viniga, ketchup, shuga, madzi) ndi kuika pambali.
3. Chotsani zidutswa zamtundu wa nyenyezi ya nyenyezi ndikuchotsa malo oyambira.
4. Pewani modzidzimutsa ndi mpeni kuti muwoneke mopepuka.
5. Popanda kukopa skillet kapena wok, mafuta otentha komanso nyenyezi yowoneka pamwamba pa kutentha kwambiri. Yonjezerani nkhuku ndikugwedeza kwa mphindi zitatu kapena nkhuku imangotembenuka.

1. Onjezerani tsabola, ginger, adyo ndi shallots ndi kusewera-mwachangu kwa mphindi imodzi. Onjezerani msuzi wothira ndi kusakaniza kuti musakanize mpaka msuzi wakula pang'ono, pafupi mphindi imodzi. Onjezerani mango ndikusakaniza bwino kwa mphindi imodzi mpaka mutenthe.
2. Kukongoletsa ndi pecans ndi cilantro ndikutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	3350
Mafuta Onse	329 g
Mafuta okhuta	30 g
Mafuta Osatchulidwa	185 g
Cholesterol	71 mg
Sodium	210 mg
Zakudya	86 g
Matenda a Zakudya	45 g
Mapuloteni	65 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)