Iyi nyama yenyuchi uye broccoli-stir-fry recipe yakakurumidza-uye-nyore kugadzirira uye yakaderera mumakoriyori, inogona kunge iri kudya-iwe iwe nemhuri yako!
Usarega mazwi okuti "svetuka-fry" anokuchengetedza kuti urege kufarira chikafu ichi sechikamu chekudya kwakanaka. Inokurudzira-yakabikwa mune wok kana skillet uchishandisa 1 punikiyo yeinhu inopisa yesameamu , iyo inofananidzwa kusvika pasi pe 1 teaspoon yemafuta akawedzerwa pakushanda. Iwe unowana zvakawanda zvepfuma yakawanda kubva kumafuta esame pasina kuwedzera yakawanda yakawedzerwa makoriki.
Ichowo inzira yekushandisa nayo iyo yose miviri yehutano yakawanda yaunayo mumaruva emichero. Topira muvaravara zvakasanganiswa pepper, anyanisi, zviputi, kana zvimedu zvakatswa karoti pamwe ne broccoli kune imwezve yevggie kukurudzira. Asi usazviisa kune avo; inzwa wakasununguka kuti uve nekugadzira nemamwe mimwe miriwo yaunofarira mumhepo-fry.
Ichi chikafu chinovaka muviri chinogona kuva patafura mumaminitsi makumi matatu kunyanya kana iwe uchiita zvimwe zvekushanda kwepamberi, zvakadai sekuchera mishonga, usiku huno. Iyo imba huru-yakabikwa vhiki yeusiku kudya kwemhuri inouya pamwe nekukurumidza.
Zvamunoda
- 1 pound sirloin steak
- 2 tablespoons cornstarch (akaparadzaniswa)
- 1/4 teaspoon munyu
- 1 tablespoon sesame mafuta
- 2
- garlic cloves (minced)
- 1/2 mukombe mvura
- 4 makapu broccoli florets (akachekwa)
- 1/2 kapu yemiriwo muto
- 1/4 mukombe soy sauce
- Optional: 1 tablespoon yakasanganiswa mbeu yeesame
Nzira Yokuita Izvo
- Shandisai sirloin steak muzvimedu zviduku, kupikisa zviyo kuti mubatsire nounyoro. Kuti uwane zvidimbu zviduku zvakasvibira, zvinobatsira kuisa pfuti uye kuchicheka uchiri kuoma.
- Wedzera nyuchi inobata hombe yepurasitiki, uye inyura mu 1 kiyi yepuni cornstarch uye munyu. Tambanudzai bhegi kuti muvhenganidze zvinoshandiswa uye kusvikira nyama yenyuchi ichinyatsoiswa.
- Pisa mafuta emuSeame mucheketi yakakura kana wok wokwenga-mashizha. Wedzera mombe, uye fukisa-fry kwemaminitsi makumi mana, kusvikira isisipo. Bvisa nyuchi kubva pane pani, iise iyo mundiro, uye ivai parutivi.
- Wedzera garlic ku skillet kana wok uye ubike kweminiti imwe kusvikira yakanyangadza asi usarega ichipisa. Uyezve wedzera mvura uye broccoli. Ramba uchibika kubika broccoli kwemaminitsi 4 kusvika ku5 kusvikira broccoli iri bhenekera uye ichibva yatanga kuva nyoro.
- Kunyange zvazvo broccoli iri kubika, funganya mashizha 1 ega ega yegorosi, yemuriwo muto, uye soy sauce mune chidyo chiduku. Taurai pamwe chete zvakanaka. Zvadaro, wedzera iyi soy sauce musanganiswa pamwe chete nemombe yekudzokera kune skillet kana wok ne broccoli.
- Pfekai musanganiswa wose pamwe 1 kusvika 2 maminitsi, kusvikira muto unowedzera. Bvisa kubva pakupisa.
- Tumira kune imwe hovha yekushumira uye usasarudze mbeu dzakasarudzwa dzakagadzirwa nesame. Shumira nemucheka wepepuru wakanyorova uye iwe une kudya kwakaonda uye kwakanyatsonaka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 398 |
| Total Fat | 16 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 96 mg |
| Sodium | 1,152 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 5 g |
| Protein | 40 g |