Ng'ombe iyi ya Thai ndi broccoli zimathamanga kwambiri kuposa chinenero cha Chinese, ndikumveka kosavuta ndi zonunkhira pang'ono (izi zingasinthidwe malinga ndi zomwe mumakonda).
Nkhumba imadulidwa bwino ndipo imayambitsanso mofulumira komanso mosavuta pamodzi ndi broccoli, tsabola wofiira, ndi msuzi wansangala. Broccoli imagwira ntchito mu mbale iyi, chifukwa imatenga msuzi ndipo imapereka zakudya zabwino kwambiri.
Tumikirani ndi mchere wochuluka wa jasmine mpunga kuti ukhale chakudya chosavuta chakudya cha ku Asia banja lanu lidzakonda.
Chimene Mufuna
- 1/2 mpaka 1 makilogalamu oweta ng'ombe (kapena mabala ena)
- Supuni 2 mpaka 3 mafuta masamba
- 1 shallot (kapena 1/4 chikho chofiirira anyezi, finely akanadulidwa)
- 3 mpaka 4 cloves adyo (finely akanadulidwa)
- Zidutswa ziwiri za ginger (thupi-kakulidwe ndi kudutswa pang'ono mu zidutswa zofanana)
- Supuni 3 sherry (kapena kuphika sherry kapena vinyo wofiira)
- 1 sing'anga mutu wa broccoli (kudula ku florets ukulira-size)
- Tsabola 1 yofiira (yodulidwa mu zovuta zochepa)
- Supuni 1 supuni cornstarch (kusungunuka mu supuni 3 madzi ozizira)
- Supuni 1 ya mafuta a sesame
- Kwa Marinade:
- Supuni 3 soya msuzi
- Supuni 1 supuni shuga
- Supuni 1 ya cornstarch
- Msuzi Wosakaniza:
- 1/2 chikho nkhuku katundu
- Supuni 3 ya oyster-flavored msuzi
- Supuni 1 nsomba msuzi
- Supuni 1 mpaka 2 bulauni shuga (kulawa)
- 1 mpaka 2 maluzi ofiira (minced, kapena 1/2 mpaka 3/4 supuni zouma zouma zouluka, kulawa)
Momwe Mungapangire Izo
- Dulani nthunzi (pang'onopang'ono) kuti mukhale woonda kwambiri mpaka kufika pa 2 mpaka 3-inch-long-longs and place in a bowl.
- Pangani marinade mwa kuphatikiza soya msuzi, supuni 2 supuni ya shuga, ndi supuni 1 ya cornstarch, kuyambitsa bwino kupasuka shuga.
- Thirani izi pa ng'ombe ndikuponyera. Khalani pambali.
- Pezani msuzi wachangu mwa kuphatikiza mu kapu kapena mbale yaying'ono 1/2 chikho mchere, msuzi wa oyster, msuzi wa nsomba, supuni 1 mpaka 2 shuga wofiira, ndi tizilombo tomwe timayambitsa shuga. Khalani pambali.
- Kutenthetsa wok wokongola kapena wofukiza kwambiri pakatikati-kutentha kwakukulu. Onjezerani mafuta a masamba ndi kuzungulira, kenaka onjezerani shallot / anyezi, adyo, ndi ginger. Onetsetsani mwachangu 1 miniti kuti mutulutse fungo lokoma.
- Onjezani ng'ombe pamodzi ndi marinade. Onetsetsani mwachangu mpaka kufiira, 4 mpaka 5 mphindi. Onjezerani sherry pamene mukuyendetsa mwachangu kusunga poto lonyowa.
- Onjezerani broccoli ndi tsabola wofiira komanso msuzi wachangu. Kuchepetsa kutentha kwa sing'anga ndi kuimirira maminiti asanu, kusonkhezera nthawi zina, mpaka masamba asintha koma adakalibe.
- Onetsetsani pamodzi chimanga ndi madzi osakaniza. Pushani zitsulo pambali mwa wokonda kuwulula chipwirikiti mwachangu msuzi. Onjezerani madzi osakanikirana ndi madzi ndikusakaniza msuzi. Kenaka funsani mwachangu chirichonse pamodzi.
- Chotsani kutenthedwa ndi kutsanulira mafuta pa sesame. Yesani kuyesa mbale. Ngati mulibe mchere wambiri kapena wothira mafuta, onjezerani msuzi wa nsomba mpaka mutakafuna kukoma. Ngati mchere wochuluka kwa kukoma kwanu, yikani phulani la mandimu kapena madzi a mandimu. Ngati si zokoma, onjezani shuga pang'ono. Onjezerani chilipi kuti muwonjezere kutentha.
- Kutumikira ndi mpunga wambiri wa jasmine wa Thai. Mtedza wa chilimu wa Thai ndi womwe ungatumikidwe kumbali kwa iwo omwe amawakonda kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 468 |
| Mafuta Onse | 20 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 11 g |
| Cholesterol | 76 mg |
| Sodium | 1,357 mg |
| Zakudya | 42 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 33 g |