Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 305
Amafutha - 14g
I-Carbs - 11g
Amaprotheni - 35g
Ingqikithi Isikhathi 40 iminithi
Prep 20 min , Pheka iminithi engu-20
Izinkonzo 6
I-flank steak iyindlela ekhangayo futhi enokungokoqobo yokukhonza i-steak, ngoba ingxenye ngayinye ihlanganisa izingxenye ezimbalwa zenyama esikhundleni seqanda elikhulu. I-marinade enambithekayo ye-steak ephindwe kabili kulokhu iresiphi njenge-sauce e-stir-fry yemifino. Lesi sidlo siyakuthanda kakhulu sikhonze phezu kwephuzi elimhlophe elimhlophe noma ilayisi elibomvu, ngakho-ke phlani ngokufanele.
Izithako
- Isipuni esingu-1 sinqunywe, siphunduzwe impande yesiginja esisha
- 3 wezipuni miso unamathisele
- 2 wezipuni mirin
- Izipuni ezimbili zinciphisa i-sodium soy sauce
- 3 wezipuni amanzi
- 2 wezipuni irayisi uviniga
- Isipuni esingu-1 plus 1 ithisipuni yamafutha wesame
- 2 amathisipuni ushukela
- I-1 ½ i-pound flank steak
- 2 amathisipuni amafutha kanola
- I-1 pound baby bok choy
- ½ i-pepper elibomvu elimnyama elibomvu, uthathe izingcezu ezingu-1/2-intshi
- ¾ indebe yakhipha amakhowe akheniwe (isisindo esishesha esingama-ounces amane)
Ukulungiselela
- Esikhathini esincane, geza ndawonye i-ginger, i-miso, i-mirin, i-soy sauce, amanzi, uviniga, i-sesame, noshukela kuze ushukela uqedwe futhi ingxube ine-texture ebushelelezi. Susa inkomishi ye-¼ ye-miso egumbini elincani bese ubeka eceleni imifino.
- Beka i-steak esikhwameni se-zip-top esingamalitha angu-1 bese uthele emasinini aseMiso marinade asele. Saka isikhwama, ususe umoya ngangokunokwenzeka, bese ususa ama-steak amahora angu-1 kuya kwangu-24.
- Grill the steak zombili izinhlangothi ezingeni oyifunayo doneness, ukuxubha izikhathi eziningana nge marinade esikhwameni. Susa i-steak ebhodini lokusika bese ulimboza ngefolda ukuze uphumule.
- Slice baby bok choy ubude zibe halves. Uma ingane bok choy ingaphezu kwamasentimitha ububanzi ububanzi, yifake ubude ibe yizinkathi. Geza i-bok choy, uhlamba ngamandla futhi uqaphele ekupheleni komsuka lapho isihlabathi singafihla khona. Hlanganisa, hlambulula, bese uphinda.
- Sishisa i-skillet enkulu phezu kokushisa okuphezulu okuphakathi. Uma ok ishisa, engeza amafutha; bese ufaka i-bok choy ne-pepper ebomvu bese ugoqa-gazinga kuze kufike amamaki e-charm, imizuzu emi-3 ukuya kwemihlanu. Hlanganisa amakhowe. Engeza indebe egciniwe ye-¼ ye-marinade futhi uvuselele-gazinga kuze kube yi-bok choy ithenda, imizuzu engu-1 ukuya kwemi-3.
- Ngaphambi nje kokukhonta, u-steak we-slice ubheke okusanhlamvu ngenkathi ubamba ummese ngecala elingama-45-degree ngamasentimitha angu-¼ ama-thick. Khonza imifino kanye ne-steak eqoqa irayisi eliphekwe.
Izinguquko kanye nezakhiwo
I-baby bok eyinhloko enekhanda elilodwa le-bok eliyilungiselelwe kanje kanje: ukusika amaqabunga lapho bejoyina ama-white stalks kanye namaqabunga amancane ahamba ngezinyawo zibe ama-strips angu-1 intshi, ugeze futhi abekwe eceleni.
Ukuqeda ukuvala izimpande kumanothi bese ulahla izimpande. Sika izingwegwe zibe yizicucu ezingamakhilogremu angama-intshi. Hlanganisa ama-scry fry kuqala nge-bell pepper kuze kube yilapho usula futhi uhanjiswe ezindaweni, imizuzu engu-4 ukuya ku-6. Engeza amaqabunga namakhowe ndawonye, gubha u-1 iminithi, bese ufaka ama-marinade alondoloziwe bese uhogela u-1 iminithi ngaphezulu.
Uma ufisa ukuguqula i-marinade eseleyo ibe ngumswakama owengeziwe, yilise ngomzuzu owodwa epanini elincane elincane ukuze uliphe ngokucophelela ngaphambi kokulifaka kwimifino e-skillet.
Ukuze wenze le recipe-free-gluten, sebenzisa i -soy sauce -mahhala noma i-tamut-free tamari.
Amathiphu wokupheka nokukhonza
Amakhowe akheniwe angadalwa alinganayo. Gwema imikhiqizo eshibhile; akuzona cishe ezihlwabusayo. Inani lamakhowe elifunwa kule recipe, i-¾ indebe idliwe, ingumkhiqizo ovela ku-7-ounce, ongachazwa nangokuthi "isisindo esine-4 ounce" ngaphambili kwephakheji.
Hlanganisa izitsha noma izingqwembe ngaphambi kokukhonza, noma ukukhonza isitayela somndeni, ukudlulisa isitsha sezinyosi zenkomo, irayisi nemifino ngokwehlukana. Enye yokukhonza kufanele ibe cishe ama-ounces angu-3 e-steak kanye no-2/3 indebe yemifino kanye ne-sauce.