Mango Chicken Stir-fry

Iyi kadhi yakanyorwa zvakare nemvumo kubva kune imwe shanduro recipe kubva HeartSmart Chinese Cooking naStephen Wong, rimwe remabhuku ari mu Heart and Stroke Foundation's Heart Smart Library. Recipe yakanyorwa zvakare nerukudzo rwaDouglas & McIntyre .Anonyora Stephen Wong anonyora kuti: Uyu muenzaniso wakanaka wekushongedza kweChinese itsva iyo inosanganisira michero yakasiyana-siyana yakachena semafuta.

Zvamunoda

• 3/4 lb Bhabheri, bundu risina ganda rinenge rakagadzirwa, rakatswa
• 1 1/2 maaspuni soy sauce
• 1/4 teaspoon munyu
• Pinch yepepipe tsvuku
• 1 teaspoon cornstarch
• 2 maspuniki cider vhiniga
• 1 1/2 maspuni ketchup
• 1 1/2 maaspuni shuga
• 2 tablespoons mvura
• 1 Nyeredzi anise
• 1 tablespoon canola mafuta
• 1/2 Medium green bell tsvuku, yakatswa
• 1/2 Medium tsvuku tsvuku tsvuku, yakatswa
• 1 supuni 1 ginger ginger
• 1 teaspoon garlic
• 1 Chibato chakakura, chakasarudzwa
• 2 Mango makuru, akachekwa, akaiswa, akachekwa
• 16 Toasted pecan halves
• 2 michero yakawanda

Nzira Yokuita Izvo

1. Gadzirai huku uye marinade zvinoshandiswa (soy muto, munyu, mutsvuku, mutsara) uye mushure maminitsi makumi matatu.
2. Sungai muto wezvokudya (cider vhiniga, ketchup, shuga, mvura) uye gadzirisa.
3. Bvisa zvidimbu zvenyeredzi nenyeredzi uye usiye woody centre.
4. Nyatsonyanya kumanikidza nechepa kuti usaputsika zvishoma.
5. Muchiri chisina tsvimbo skillet kana wok, kupisa mafuta uye nyeredzi anise pamusoro pekupisa kukuru. Wedzerai chicken uye simbisa-fry kwemaminitsi matatu kana kuti kana huchi ingoshanduka opaque.

1. Wedzera pepper, ginger, garlic uye shallots uye kusveta-fry kwemaminiti 1. Wedzera muto wezvokudya uye fambisa kusanganisa kusvikira mucu wanyanyiswa, anenge 1 miniti. Wedzera mangoes uye funganya zvinyoronyoro kwemaminitsi 1 kusvikira wapisa.
2. Gadzirira na pecans uye cilantro uye mushumire.

Nutritional Guidelines (pakushanda)
Calories	3350
Total Fat	329 g
Saturated Fat	30 g
Unsaturated Fat	185 g
Cholesterol	71 mg
Sodium	210 mg
Carbohydrates	86 g
Dietary Fiber	45 g
Protein	65 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)