Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 569
Amafutha - 24g
I-Carbs - 51g
Amaprotheni - 40g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 2
Ukwenza izitsha zokudla kwakusihlwa, ikakhulukazi uma unomndeni othakazelisayo. Umuntu ngamunye angakhetha ukuthi bafuna ukwakha isitsha sabo ukuze wonke umuntu ajabule. Kuyinto futhi isidlo esikhulu ukukusiza ukuthi usebenzise noma yikuphi ukukhiqizwa nezinhlamvu oye wazungeze isidingo esidliwe.
Lezi izitsha ze-steak ziphefumulelwe yi-dish yasePhilippines b istec , okusho ngokwezwi nezwi ukuthi "inyama yezinkomo." Isidlo senziwa yenkomo emanzini ase-sain nosawoti anomsoco anomsoco futhi omuncu. Ijwayele ukukhonzwa ngejisi elayisi ethosiwe. Kulo iresiphi, ilayisi elibomvu liphekwe nge-tad yamafutha kuphela futhi ligcotshwe nge-saucy kanye ne-anyanisi ingxube, i-sauteed bok choy, iqanda elithambile elibilisiwe, nemifino entsha.
Izithako
- 8-10 ounce sirloin steak
- Ikhefu elingu-1/3 le-tamari eliphansi le-sodium
- 2 ulamula omncane, i-juiced
- 1 ithisipuni uju
- 2 clove garlic, nengulube
- Isipuni esingu-1 esanda kuphulwa pepper omnyama
- 2 isipuni seminqumo noma amafutha we-avocado, ahlukaniswe
- ½ anyanisi ophuzi
- 4 i-clove i-garlic, i-minced futhi ihlukaniswe
- ½ ikhanda bok choy , oqoshiwe
- I-1 ½ izindebe ezibomvu zerayisi
- Amaqanda amabili
- 2 ama-radishes, ahlukaniswe kancane
- Ikhukhamba elilodwa, lisikiwe kancane
- Izitshalo zebhontshisi (zokuhlobisa)
Ukulungiselela
Faka ucezu olunamathele ezinqeni eziyi-¼-inch. Hlanganisa i-soy sauce, ulamula, uju, negalikhi. Engeza i-steak bese uhamba ngamaminithi angu-30 ngehora esiqandisini.
Esikhathini esikhulu se-skillet esingenalutho, ukushisa kwamafutha ½ wezipuni ngokushisa okuphakathi. Engeza anyanisi bese upheka kuze kube mnandi, imizuzu engu-5 ukuya ku-6. Susa epuleti.
Kuwo skillet ofanayo, engeza amanye amafutha ½ wezipuni. Engeza isigamu segalikhi esele kanye ne-bok choy. I-Sautee phezu kokushisa okuphakathi kuze kube khona i-bok choy ifakwe futhi isuse epuleti.
Engeza amanye amafutha we-½ wezipuni ku-skillet. Engeza i-steak, kufaka phakathi i-marinade, bese upheka ngokushisa okuphakathi, ukuphoqa, kuze kube yilapho isobho liphekwe futhi isiphuzi siqala ukumisa. Engeza u-anyanisi emuva epanini uphinde ubambe kuze kube yilapho isanci sincishisiwe futhi iyancipha.
Okwamanje, engeza amafutha asele kwenye i-skillet. Ukushisa phezu kokushisa okuphakathi nendawo bese ufaka i-garlic esele nelayisi. Gwema-gazinga kuze kube crispy.
Gcwalisa ipuphu encane ngamanzimitha ambalwa. Letha emathumba bese ubhala ngobumnene amaqanda. Ukushisa okuphansi ukumbumbulu bese upheka amaqanda emizuzu emihlanu ukuya kweyisithupha ukuze uthole izikhupha ezithambile. Susa amaqanda ngesipuni slotted futhi ugijime ngaphansi kwamanzi abandayo ukuyeka ukupheka. Qaphela amaqanda ngokucophelela.
Hlanganisa izitsha: hlukanisa irayisi zibe izitsha ezimbili. Phezulu nge-steak ne-bok choy. Sika amaqanda ngesigamu kanye nendawo phezulu, futhi wengeze noma yiziphi ezinye izinto ezengeziwe, njenge-radishes, ikhukhamba, amahlumela ebhontshisi, noma iminye imifino enhle ongayithanda.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yikuphi ukusika kwe-steak oyifisayo, kodwa ukusikeka okunzima kungadingeka ukuthi kuhanjiswe.
Ungasebenzisa i- soy sauce esikhundleni se-tamari uma ungenayo i-gluten.
Ungasebenzisa eminye imifino, njengo isipinashi noma i-kale, endaweni ye-bok choy.
Fry noma ufaka amaqanda akho esikhundleni sokubilisa okunezandla uma ungathanda.
Amathiphu wokupheka nokukhonza
Ungenza lokhu kudla kube lula ngokusebenzisa irayisi elibomvu eliphekwe elisele elidinga nje ukuthi libe ne-pan-fried ngethinta yamafutha omnqumo enempilo kanye negalikhi.
Sula imoto kuze kufike kumaminithi angu-10 ukwenza u-slicing lula.