Ichi chinonzi Chinese Broccoli recipe yakashamisa uye inonaka! MuThailand, zvinomera zvinomhanyisa zvinowanzova chiChina chinotangira (Kubika Chinese kune simba guru). Kana iwe usingakwanisi kuwana Chinese broccoli, broccoli rabe (rapini) ishamwari yepedyo iyo inogona kuva nyore kuuya nayo (tsvaga iyo inogadzirwa, iyo inotengeswa muchikamu chechikafu chezvitoro zvakawanda mazuva ano - mmmm, ndinoda !). Yedu yemugwenzi wekumadokero yakashanda zvakanakawo - ingova nechokwadi chekubva pane imwe nzvimbo yehutema kuti uwane kugadzirwa uye kukanganisa kunodiwa muAsia miriwo. Inosanganisira vegan mirairo zvakare.
Zvamunoda
- Chinese broccoli waka gai lan (kana broccoli rabe kana broccoli yemavirira, 12-20 mapesi kana kukwana vanhu 2-4)
- 1 1/2 tbsp. garlic (yakagadzirwa zvakanaka)
- 1/2 tsp. dried wounded chili
- 2-3 tbsp. mafuta ekubikisa
- For the Saur Stir Fry:
- 3 tbsp. sherry (kana kubika sherry)
- 1/4 mukombe chicken (kana yemiti / faux chicken stock)
- 1 1/2 tbsp. oyster muto (kana Lee Kum Kee Vegetarian Stir-Fry Sauce)
- 1-2 tsp. shuga yakasvibirira (broccoli rabe inoda 2 tsp.)
- Zvichida: 1/3 tsp. cornstarch inopedzwa mu 2 tbsp. mvura inonwisa
Nzira Yokuita Izvo
- Nyatsotsanidza miriwo yako zvakanaka kuti ubvise chero grit uye urege kubvisa mucolander apo iwe unogadzira mutsva-fry sauce.
- Mukapu, funganisa pamwe sherry, stock, oyster sauce (kana kumhanyisa-fry muto), uye shuga tsvuku. Kuisa parutivi.
- Shandisa wokiti kana guru guru rinopisa pamusoro pepakati-yakanyanya kupisa. Wedzera 2-3 tbsp. mafuta uye swirl zvakapoteredza, uye wobva wawedzera garlic uye chili (kana uchishandisa). Ita-fry 30 maminitsi kusvika 1 maminitsi (rega kupfurikidza-kudonha garlic - iwe unoda kuti ichiri chena muvara, kana inotora kunzwa).
- Wedzera Chinese broccoli pamwe ne 2-3 tbsp. ye-stir-fry muto, iwe waita. Ita-fry kusvikira wokiti ikaoma, wowedzera 2-3 tbsp. kunyanya-fry muto. Pfeka nenzira iyi 4-5 maminitsi.
- Wedzerai zvose zvakasara zvinopisa-fry sauce uye kuderedza kupisa kusvika pakati-pasi, kuitira kuti ndiro idye zvinyoronyoro. Simmer kusvikira unofara nemucheka wakabikwa we broccoli. Chipiro: iyo inofanira kunge ichiri kutora kunetseka (kwete kunyoroka kana kunyura). Kana iwe uchida mhepo yakasviba, wedzera chibage chakasanganiswa mumvura kusanganiswa, uye simmer 30 seconds kusvika 1 miniti.
- Bvisa kubva kupisa uye kunwa-test. Wedzera kamukira kaduku kana wakanyanya kunya (broccoli rabe inorwadza kupfuura Chinese broccoli), kana kuti zvishoma zvishoma huster sauce (kana musviti-futi-fry sauce) kana isiri yakasviba kana inonaka. Kana uinewo munyu, wedzera chiduru chemuori kana juisi.
- Kuti ushumire, shandura miriwo yako kunze kwewakeni mumudziyo usingashandisi uye udururire muto wega uripo kubva kune wok pamusoro (kusanganisira garlic bits). Shumira nemupunga uye fara!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 157 |
| Total Fat | 11 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 0 mg |
| Sodium | 256 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |