Ita kuti fries ndeimwe yemhando dzakawanda uye dzakakurumbira dzezvokudya muChina chikafu uye nyama yehupenyu ne broccoli ndeimwe yezvinodiwa zvikuru-fry maphikidzi.
Kwete chete iwe unogona kuwana izvi mumitauro yeChina muWest asi vanhu vechiChina vanodawo kudya iyi muChina. Nguruve uye broccoli zvose zviri zviviri zvine utano hwakanaka uye yakakosha mune zvinovaka muviri.
Kune nzira dzakawanda dzakasiyana dzekubika iyi inopisa-fry. Heano imwe chiitiko chinonaka.
Zvamunoda
- 10.5 ounces / 300 g inonwisa nyama yenyuchi (yakatswa kana kuti julienned)
- 12 ounces / 350 g broccoli
- 1 kusvika ku 2 maaspuniji munyu (pamvura inopisa)
- 2 clove garlic (yakatswa)
- 1 teaspoon ginger (yakagadzirwa zvakanaka)
- 1 teaspoon mbatata starch (kana kuti cornstarch yakasanganiswa ne 2 tablespoons mvura)
- For the Marinade:
- 1/2 huru egg yakachena
- 1/2 tablespoon mbatata yemashizha (kana kuti cornstarch)
- 1/2 pasipuni
- rice waini (kana Shaoxing waini)
- 1 tablespoon
- chiedza soy sauce
- 1 tablespoon oyster muto
- 1/2 tablespoon shuga (demerara)
- 1/2 teaspoon mutsvuku
- Zvichida: 1/4 teaspoon kubika soda
Nzira Yokuita Izvo
Ita Marinade
- Muhombodo huru, funganisai pamwe mazai evha yakachena 1/2 yepuniji yehosi yekatamu, waini yewaini, soy sauce, oyster muto, shuga, uye tsvuku.
- Wedzera nenyuchi, kuifukidza zvachose, uye marinate kwemaminitsi makumi matatu. Kana iwe uchida kuti nyama yenyuchi ive nehuwandu hwekugadzira uye ichinyanya kuwedzera saka iwe unogona kuwedzera soda yekugadzirira soda.
Gadzirira Broccoli
- Dura broccoli mudiki shot florets. Bira chirongo chemvura nemaspuni 1 kusvika ku 2 emunyu ipapo blanch broccoli mumvura kwemaminetsi makumi maviri nemakumi matatu.
- Shandisa mvura uye soak the broccoli mu iced / cold water pakarepo kuti uidonhe.
Shingaira Fry the Dish
- Kupisa wokwi nemafuta, fambisa fry garlic uye ginger kutanga uwedzere nzombe uye fambisa fry kwemaminiti 1. Bvisa icho kubva kune wok uye uise parutivi.
- Shamba wok uye uome. Pisa mafuta mashoma uye fambisa fry broccoli kwemasekondi makumi maviri ezvo wobva wawedzera nyama yemombe mumakiti uye ramba uchiita frying kune mamwe 30 seconds.
- Itai kuti muzai yematangi-mvura inosanganiswa uye gadzirai kwemaminitsi makumi maviri.
- Wedzera munyu kuvaravira uye yakagadzirira kushumira nemucheka wakachena wemucheka.
Kusiyana
- Iwe unogona kuwedzera slicro yakagadzirwa uye anyezi kana uchida. Inogona kubikwa mumvura ne broccoli asi iwe ungada kuwedzera mamwe mvura.
- Kana ukawana chikafu ichi chiduku zvakare chakaoma paunenge uchiita frying, iwe unogona kuwedzera mvura kuigadzirisa.
- Iwewo unogona kugadzirisa mhemberero yekodhi iyi kuti iite maererano nekunaka kwako.
Utano Hwakawanikwa Nenyuchi
- Nzombe inonyatsozivikanwa nehupamhi hwayo ye vitamini B12, chirongwa chinokosha chekugadzira ropa nekuvandudza kushanda kweuropi uye nervous system.
- Nzombe inobatsira zvikuru zinc, mineral inokosha pakukura mumuviri nekugadzirisa.
- Kazhinji, nyama inyama yakakura ye selenium. Selenium inogona kubatsira kuronga uye kuchengetedza mabasa anokosha emumuviri.
- Nzombe inonyatsozivikanwa nehupamhi hwayo yehuni. Iron inogona kubatsira kuita masero matsvuku eropa anotakura okisijeni kumativi ose mumuviri kuti abatsire kuchengeta masero ane utano, ganda, vhudzi, uye misumari.
- Nzombe ine inoacin inozivikanwa kuderedza dambudziko rechirwere chemwoyo.
- Nguruve inowedzera muvhithamini B6 inokosha pakuita ropa.
- Nzombe ine mazinga emuprotini, anokosha pakukura.
Health Benefits of Broccoli
- Inogona kubatsira kuderedza cholesterol maitiro uye kuderedza ngozi yehutano hwepfungwa.
- Zvakanaka kuti muviri wako udziwe simba.
- Broccoli ine anti-inflammatory benefits.
- Kushandisa broccoli kunogona kubatsira muviri wako kuti uderedze ngozi yevamwe kanzira, yakadai semuromo, mumuromo uye mumukondombera.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 390 |
| Total Fat | 11 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 89 mg |
| Sodium | 1,993 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 5 g |
| Protein | 44 g |