Izvi zvinokurudzira fry recipe zvinosarudza yako yezvokudya zvegungwa pamwe nemango. Shrimp, hove dzinobatanidzwa, mussels, clams, scallops, nezvimwe ... zvose zvinogona kushandiswa - kana kusarudza imwe chete kana maviri, zvino fambisa fry pamwe chete nechando peas uye tsvuku tsvuku mumuchero unotapira uye unomwa unoroora zvakakwana nemango mutsva (kana iwe unogona kushandisa mango yakaoma kana makedheni kana iwe usingagoni kuwana mutsva). Iyo iri nyore uye yakawanda inokurudzira fry recipe iyo ndeyechokwadi kuti inobatwa nevose paunodya patafura yako!
Zvamunoda
- 1 lb. yakasanganiswa yezvokudya zvegungwa (eg shrimp,
- scallops ,
- mitsvuku , mussels, uye zvinyoro zviduku zvehove, zvakadai sa halibut kana salmon)
- 1 mango mutsva yakasvibirira, akachekwa muzvidimbu zvitsvuku, (OR 1 kapu yemakango yakakangwa (yakatswa) kana mango yakaoma)
- 1-2 makapu echando peas
- 1 tsvuku tsvuku tsvuku, yakatswa
- 2 shallots OR 1 katei epiiiiiii, yakatswa
- 3 clove garlic, minced
- For the Sauce Stir-Fry:
- 1 mango mutsva, yakakonzerwa uye yakatswa, kana yakaenzana nek 1 mango yakakangwa (yakatswa) kana mango yakaoma (thawed)
- 1 tsvuku tsvuku, de-seeded (OR 1-3 maspuniki yakachena mucu (zvichienderana nemafuta kana zvinyoro iwe unoda))
- 1 kipuni mupunga wewaini kana vhiniga waini vhiniga (OR mutevedzeri nguva dzose vhiniga yakachena)
- 3 tablespoons soy muto
- 1 tablespoon hove muto
- Squeeze of lime juice (inenge 1 tsp.) OR shandura mute
- 2 tablespoons tsvuku tsvuku (zvakanyanya kana zvishoma maererano nekuravira - izvi zvinotarisawo kuti zvinonaka sei mangos ako)
- 1/2 mukombe mutsva coriander (kunyanya zvishoma zvekugadzirisa)
Nzira Yokuita Izvo
Kuti uwane mirayiridzo yekutenga nekucheka mango mutsva, ona nzira yekugadzirira mango ?
- Itai zvose zvinokonzera-fry sauce zvishandiso pamwe chete mu blender kana kudya processor. Gadzira kana kusanganiswa kusvikira yakanyarara.
- Bvisa-edzai fukidza fry sauce nokuda kwekutapira - iwe unoda mukana wevanonaka pano: tangy, asi zvechokwadi zvirokwazvo inotapira kudarika muto. Kana zvichidikanwa, wedzera 1 teaspoon ku 1 kikapu chega shuga. Cherechedza: kutapira kwemuputi kunobva pane zvinofadza ma mangos ako.
- Gadzirai zvimwe zvigadzirwa zvekusimudzira-frying, uye nzvimbo iri pedo nesitofu. Kana ukashandisa hove dzehove, zvinyoronyoro uzvidzike mumakumbo ( cubes gara pamwe chete zviri nani kupfuura maramba ). Kune shrimp, iva nechokwadi chokuti kubvisa mahombekombe (iwe unogona kusiya muswe pa). Nokuda kwemapapiro uye mussels, simesa nemvura inotonhorera, kubvisa chero zvisikwa zvepasi.
- Dururira 1-2 Tbsp. mafuta ezvirimwa muwaini kana guru guru rinopisa uye nzvimbo panzvimbo yapakati-kupisa kupisa. Wedzera garlic, shallots / onion, uye peas peas. Kana ukashandisa zvidimbu, uwedzere ivo ikozvino zvakare ( Cherechedza: zvidimbu zvinoda nguva yakareba yekubika kupfuura mussels ). Ita-fry 1-2 maminitsi, kana kusvika mashizha echando achinja bhenekera. Wedzera kusvika ku 1/3 ye-stir-fry sauce kana wok yako kana ganda rinopisa rakaoma.
- Wedzera zvimwe zvakasara-fry sauce, pamwe chete pepuru tsvuku nehove. Ita-fry zvinyoro zvishoma, kuitira kuti urege kuputsa chero mabhomba. Uyezve, kana uchishandisa hove dzemahombekombe, izvi zvinoda hunyoro huzhinji, kana kuti dzichaputsa.
- Ita-fry 5-7 maminitsi, kana kusvikira zvese zvegungwa zvikabikwa (mussels uye / kana kujekesa kunofanira kuvhurwa mushure maminitsi manomwe - kana kwete, kurasira). Kwemaminiti maviri kana maviri musati mava kushumira, wedzerai mango zvimango (izvi zvinongoda kupisa).
- Shumira inopisa kubva kuwak nomupunga kune rumwe rutivi. Kana, ita kuti fstir-frya ishandire platter. Fukidza nekoriandisi itsva uye uzvishongedze neine lime wedges, kana uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 624 |
| Total Fat | 21 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 101 mg |
| Sodium | 1,990 mg |
| Carbohydrates | 64 g |
| Dietary Fiber | 9 g |
| Protein | 47 g |