I-Quick and Easy Asian Broccoli I-Stir-Fry Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 103

Amafutha - 6g

I- Carbs - 9g

Amaprotheni - 4g

Ingqikithi Isikhathi 17 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-7
Izinkonzo 6

Uma ukhathele ama-broccoli wakho omebile noma othosiwe futhi udinga iresiphi ethakazelisayo, enomnandi, enempilo, ungaboni ngaphezulu. Le iresiphi ye-broccoli yase-Asia ehambisana ne-stirry-fry iyahamba cishe noma yikuphi ukudla futhi iyinto ejabulisa abantu abaningi. Ukuqamba ukukhipha u-broccoli kancane kancane bese ushukumisa-gazinga in sauce enambitheka. Ama-alimondi agwetshiwe ahlanjululwa ekugcineni anikeze kahle.

Nakuba kunambitheka okufanayo ukuphuma, le recipe cishe inempilo eningi njengoba ulawula izithako. Futhi uzizwe ukhululekile ukunambitha uphinde ulungise i-sauce ngendlela oyithandayo-nje ungange ushukela omningi kakhulu noma lesi sigubhu-gazinga sizolahlekelwa ikhwalithi yaso enempilo. Le-broccoli yase-Asian i-stir-fry ihamba kahle kahle ngezinkukhu eziyisihlanu zezinkukhu , inyama yenkomo yaseKorea noma i-salmon enkulu ebhakabhaka elula. Noma kabili iresiphi bese ukhonza phezu kwelayisi le-cauliflower ngenjongo yokudla okungenalutho. A

Izithako

• 1 bunch broccoli, uthathe florets, iziqu ezihlutshiwe futhi oqoshiwe
• Izipuni ezingu-3 zenziwe ama-alimondi
• 2 wezipuni soy sauce
• 2 amathisipuni amafutha sesame
• 1 isipuni sherry omile
• 1 ithisipuni ushukela
• 1 isipuni ukupheka amafutha ozikhethelayo
• 2 i-clove i-garlic, i-minced, igayiwe noma ifakwe
• 2 amathisipuni ginger fresh grated

Ukulungiselela

1. I-floccoli elula kancane futhi eqoshiwe igxila ebhasikidi le-steamer elibekwe phezu kwebhodlela lokugwinya kwamanzi noma i-microwave esitsheni esemboziwe emanzini amancane amaminithi amathathu. I-broccoli izophendulela okuhlaza okukhanyayo.
2. Ngesikhathi u-broccoli epheka, ubhontshisi ama-alimondi. Sishisa i-skillet phezu komlilo ophakathi bese ungeza ama-alimondi ashubile (ungangezela inani elincane lamafutha uma uthanda, kodwa akudingekile). I-toast kuze kube yigolide nje, ubheke kakhulu njengoba bengashisa ngokushesha. Beka ama-almonds eceleni kwesitsha esincane kuze kube sekupheleni nje kokukhonza.

1. Yenza i-sauce: Hlanganisa u- soy sauce , i-sesame, i-sherry, noshukela esitsheni esincane.
2. Sishisa amafutha ekwakheni noma esikhwameni esikhulu phezu kokushisa okuphakathi.
3. Gcoba-u-broccoli emafutheni ashisayo emaminithini angu-1 kuya kwangu-2, kuze kube yilapho uthanda ithenda. Phinta emaphethelweni epanini.
4. Beka i-garlic kanye ne-ginger maphakathi ne-pan (engeza amafutha ambalwa uma kudingeka), bese ugoqa-gazinga imizuzwana engu-30 kuya kwengu-60, kuze kube yiphunga elimnandi futhi lilula kancane.
5. Engeza i-sauce epanini, bese uxuba zonke izithako ezihlanganisa broccoli kanye ne-spoon enkulu noma i-spatula. Dlulisela esitsheni sokukhonza bese ufafaza ama-alimondi agwetshiwe.