Izvi zvinokonzera-zvakabikwa zvinomera zvemvura zvakaoma kuita uye zvinonaka sezvinoita-fry-fry inofanira - yakaisvonaka uye yakachena. Izvo chaizvoizvo zvinogadziriswa. Iwe unogona kuishanda sechidimbu chedivi kana kuwedzera shrimp, huku kana kuti tofu kune gwaro guru rinopinda. Uyewo, unogona kusarudza yako yekugadzirisa mimwe miriwo inobva pane izvo zvitsva uye zvinowanikwa kune iwe. Iropeji inosanganisira zvinodhaka zvemiti / vegan zvinogadzira zvigaro zvakafanana zvakaoma. Enjoy!
Zvamunoda
- 2 kusvika ku3 Tbsp. mafuta ekubikisa
- 3 kusvika ku 4 Tbsp. waini yakaisvonaka (kana sherry, kana kubika waini / sherry)
- 3 kusvika ku 4 clove garlic (yakagadzirwa zvakanaka)
- 1 kusvika 2 mutsvuku mutsvuku (yakanyatsogadzirwa, OR 1/2 kusvika 3/4 tsp. Yakaomeswa crushed chili)
- Optional: zvishoma zvakakangwa zviyo
- For the Sauce:
- 1/3 mukombe
- chicken stock (kana yemiti / faux chicken stock kana vegetarian)
- 2 1/2 tbsp. huster sauce (kana zvinomera zvinomera-fry muto)
- 1/2 tbsp. tsvuku tsvuku
- 2 tbsp. sherry
- 3/4 tsp. cornstarch
- ZveMichero:
- 1 karoti (yakatswa)
- 1/2 mukombe wekuriflower
- 1 kusvika ku2 makapu mushwa (akachekwa)
- 1 tsvuku tsvuku (yakatswa)
- 1 kusvika ku 2 makapu broccoli
- 2 makapu bok choy kana baby bok choy, mashizha makuru akachekwa kuita zvidimbu
Nzira Yokuita Izvo
- Sakanidza-fry sauce zvinoshandiswa pamwe chete, kuwedzera chibage chekupedzisira uye kuchenesa neforikiti kana whisk kusvikira yaparara. Kuisa parutivi.
- Shandisa wokiti kana guru guru rinopisa pamusoro pepakati-yakanyanya kupisa.
- Dzaira mumafuta uye svetuka zvakapoteredza, wobva wawedzera garlic uye chili. Ita-fry 1 miniti kuti ubudise kunhuhwirira (gorozi inofanira kuramba yakachena, kwete yakaoma kune yakanakisa flavour).
- Wedzera zvakasimba yemiriwo kutanga - karoti neholiflower - pamwe nekuputika kana waini kana sherry (inenge 1 Tbsp).
- Ita-fry 2-3 maminitsi, kana kuti kusvikira makaroti ari akajeka machena uye akacheneswa zvishoma. Wedzerazve waini / sherry chero nguva pani ikaoma - 1 tbsp. pane imwe nguva kuchengetedza zvigadzirwa zvinonamatira zvakanaka.
- Wedzera mushwa uye pepuru tsvuku pamwe 2 kusvika ku 3 tbsp. ye-stir-fry sauce wawakagadzira. Ita-fry 2 mamwe maminitsi, kana kusvikira mushwa ebika. Kana pani ikaoma, wedzera muto mutsva.
- Wedzera broccoli uye bok choy, pamwe chete uripo-fry sauce. Ita-fry 2 kusvika ku3 mamwe maminitsi, kusvikira broccoli iine ruvara rwuri ruvara asi mashizha anoramba ari crisp. Vatsvene vese mapoka eBok choy vanofanirawo kuchengetedza zvakawanda zvechirwere chavo.
- Wedzera mahese (kana uchishandisa) uye fambisa mukati.
- Bvisa kubva kupisa uye kunonaka-kuedza, kuwedzera husterisi yakawanda kana mhuka inomesa-fry sauce kana isiri yakasviba kana inonaka. Kana ukavawo nomunyu, wedzera chidimbu chemuori kana juisi. Dzimwe chili chinogona kuwedzerwa kune zvimwe zvinonhuwira.
- Shumira nemupunga uye unakidzwe!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 166 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 376 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 4 g |
| Protein | 5 g |