Njirayi ya Chinese Broccoli ndi yophweka komanso yokoma! Ku Thailand, zowawa zamasamba zimachokera ku Chitchaina (Kuphika China kumakhudza kwambiri). Ngati simungapeze broccoli wa Chitchaina, broccoli (rapini) ndi wachibale yemwe angakhale ovuta kubwera (yang'anani organic, yomwe imagulitsidwa mu magawo akuluakulu a masitolo ambiri masiku ano - mmmm, ndimakonda !). Brokoli yathu ya kumadzulo imagwira ntchito bwino - onetsetsani kuti mumachoka pamtengo wambiri kuti mutenge mawonekedwe ndi zokometsera zomwe zili zofunika ku Asia. Zimaphatikizapo malangizo a vegan.
Chimene Mufuna
- Chinese broccoli aka gai lan (kapena broccoli yopsereza kapena Western style broccoli, mapesi 12-20 kapena okwanira 2-4 anthu)
- 1 1/2 tbsp. adyo (finely akanadulidwa)
- 1/2 tsp. zouma zowonongeka chikasu
- 2-3 tbsp. masamba mafuta
- Msuzi wa Fry Fry:
- 3 tbsp. sherry (kapena kuphika sherry)
- 1/4 chikho nkhuku (kapena masamba / faux nkhuku msukhu)
- 1 1/2 tbsp. msuzi wa oyster (kapena Lee Kum Kee Vegetarian Stir-Fry Sauce)
- 1-2 tsp. shuga wofiira (broccoli rabe adzafunikira 2 tsp.)
- Zosankha: 1/3 tsp. cornstarch dissolved mu 2 tbsp. madzi ozizira
Momwe Mungapangire Izo
- Sungani bwino masamba anu bwino kuti muchotse chotupa chilichonse ndi kulola mu colander pamene mukukonzekera msuzi wa msuzi.
- Mu chikho, sungani pamodzi sherry, stock, oyster msuzi (kapena kusakaniza-mwachangu msuzi), ndi shuga wofiira. Khalani pambali.
- Kutenthetsa wok wokongola kapena wofukiza kwambiri pakatikati-kutentha kwakukulu. Onjezerani 2-3 tbsp. mafuta ndikuzungulira, kenaka yikani adyo ndi chili (ngati mukugwiritsa ntchito). Koperani 30 masekondi mpaka mphindi imodzi (kupewa kupewa kuonongeka ndi adyo - mukufuna kuti ikhale yoyera, kapena idzawawawa).
- Onjezerani broccoli wa China kuphatikizapo 2-3 tbsp. wa chipwirikiti-mwachangu msuzi, iwe wapanga. Muziganiza-mwachangu mpaka wok wokhala wouma, kenaka yikani 2-3 tbsp. msuzi-msuzi wa msuzi. Koperani motere mphindi 4-5.
- Onjezerani zonse zotsala zowonjezera msuzi ndi kuchepetsa kutentha mpaka pakati, kuti mbaleyo ikhale yosangalatsa. Sungani mpaka mutakondwera ndi kapu ya broccoli. Chizindikiro: zimayambira ziyenera kumveketsa (osati zofewa kapena zovuta). Ngati mukufuna msuzi wochuluka, onjezerani chimanga chokhachokha mu madzi osakaniza, ndipo musamve masekondi 30 mpaka 1 miniti.
- Chotsani kutentha ndi kuyesa-kulawa. Onjezerani shuga pang'ono ngati ndiwawopsya (broccoli amawopsya kwambiri kuposa Chinese broccoli), kapena msuzi wochuluka wa oyster (kapena chotupitsa-fry msuzi) ngati sali mchere kapena wokoma kwambiri. Ngati mchere wochuluka, onjezerani pang'ono laimu kapena madzi a mandimu.
- Kuti mutumikire, sungani masamba anu kunja kwa wokiti mu mbale yopanda madzi ndikutsanulira msuzi wina aliyense otsala (kuphatikizapo adyo). Kutumikira ndi mpunga ndi Kondwerani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 157 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 256 mg |
| Zakudya | 13 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |