Ng'ombe iyi ndi broccoli oyambitsa-Fry recipe ndi yofulumira-ndi-yosavuta kukonzekera komanso yotsika kwambiri, mwina ikhoza kukhala chakudya chokwanira kwa inu ndi banja lanu!
Musalole kuti mawu akuti "kusokoneza" akulepheretseni kusangalala ndi chakudya ichi monga gawo la zakudya zabwino. Ndikokusakaniza mu wok wok kapena skillet pogwiritsa ntchito supuni imodzi yokha ya mafuta onunkhira , omwe amafanana ndi supuni imodzi ya mafuta owonjezera pa kutumikira. Mukupeza kukoma kochuluka kuchokera ku mafuta a sesame popanda kuwonjezera zakudya zambiri.
Imeneyi ndi njira yogwiritsira ntchito zitsamba zonse zowonjezera zomwe mumakhala nazo muzomera za masamba. Ikani tsabola zokometsera zokoma, anyezi, scallions, kapena magawo opangidwa ndi karoti limodzi ndi broccoli kuti muwonjezeko pang'ono. Koma musadzipereke kwa iwo; khalani omasuka kuti mupeze zojambula ndi zamasamba ena omwe mumawakonda mu chipwirikiti.
Chakudya chopatsa thanzi chikhoza kukhala patebulo maminiti 30 makamaka makamaka ngati mumagwira ntchito, monga kudula nkhumba, usiku watha. Ndi chakudya chachikulu chophika kunyumba kwa usiku sabata kuti abwere pamodzi mwamsanga.
Chimene Mufuna
- Piritsi imodzi yokhala piritsi
- Supuni 2 chimanga (ogawanika)
- 1/4 supuni ya supuni mchere
- Supuni imodzi ya sesame mafuta
- 2
- adyo cloves (minced)
- 1/2 chikho madzi
- 4 makapu broccoli florets (akanadulidwa)
- 1/2 chikho masamba msuzi
- 1/4 chikho cha soya msuzi
- Mwachidziwitso: supuni 1 yosamba ya shuga
Momwe Mungapangire Izo
- Lembani mchenga wa sirloin mu zochepa zochepa, potsatsa njere kuti muwathandize mwachifundo. Kuti mupeze magawo ofunda kwambiri a steak, amathandizira kuzizira pang'ono ndi kuzidula pamene zidazizira.
- Onjezerani njuchi ku pulasitiki lalikulu, ndi kutsanulira mu supuni imodzi ya supuni ndi mchere. Sakanizani thumba kuti musakanizikitse zosakaniza ndi mpaka ng'ombe yophimbidwa bwino.
- Thirani mafuta a sesame mu skillet kapena wok wokwera pakati. Onjezerani ng'ombe, ndipo gwiritsani ntchito mwachangu kwa mphindi 4, mpaka musakhalenso pinki. Chotsani njuchi pa poto, iikeni mu mbale, ndipo khalani pambali.
- Onjezerani adyo ku skillet kapena kok ndi kuphika kwa mphindi imodzi mpaka mutsekemera koma musati muwotche. Kenaka yikani madzi ndi broccoli. Pitirizani kuphika broccoli kwa mphindi 4 mpaka 5 mpaka broccoli ikhale yobiriwira ndi kuyamba kukhala wachifundo.
- Pamene broccoli ikuphika, sakanizani supuni imodzi yotsala ya chimanga, masamba, ndi soya msuzi. Whisk pamodzi bwino. Kenaka, onjezerani chisakanizo cha msuzi wa soya pamodzi ndi njuchi ku skillet kapena yok ndi broccoli.
- Sakanizani osakaniza zonse 1 mpaka 2 mphindi, mpaka msuzi wakula. Chotsani kutentha.
- Tumizani ku mbale yotumikira ndi kuwaza ndi mbewu zowonjezera. Kutumikira ndi mpunga wofiira wonyezimira ndipo muli ndi chakudya chodyera komanso chokwanira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 398 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 96 mg |
| Sodium | 1,152 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 40 g |