Ukudla okunomsoco we-Chinese Style Beef no-Broccoli

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 244

Amafutha - 10g

I- Carbs - 16g

Amaphrotheni - 25g

Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 4 (1 1/4 indebe ngayinye)

Ukufuna ukukhishwa kweShayina kodwa udinga ukhetho olungenayo gluten? Yenza inguqulo elula futhi enobuhlobo obuhle obugcwele iphrotheni enomzimba kanye neminye yemifino e-crispy.

Azikho izinkathazo uma ungenayo i-ok-a cast iron skillet esebenza kahle kule recipe. Lungisa izithako ngaphambi kwesikhathi bese upheka isidlo sakusihlwa ngemizuzu engaphansi kwengu-25!

Izithako

• Ama-ounces angu-12 e-flank
• 2 amathisipuni amafutha kanola
• I-clove i-garlic, i-minced
• Isitshalo se-ginger esisodwa se-intshi engu-1 intshi, sincishisiwe
• 4 izinkomishi broccoli, oqoshiwe
• 1 inhloko encane bok choy, eqoshiwe
• ½ ithisipuni elimnyama elimnyama
• Izipuni ezingu-3 zinciphisa i-tamari ye-sodium-free yamarari
• 1 isipuni uju
• 1/2 i-lime, i-juiced

Ukulungiselela

1. Gxuma noma yikuphi amanoni okweqile ovela esitokisini bese ugaxa kancane kancane ngokusanhlamvu.
2. Khipha amafutha ku wok noma uphonsa i-iron skillet.
3. Engeza i-garlic kanye ne-ginger bese usuka kuze kube yiphunga elimnandi, cishe amasekhondi angu-30.
4. Engeza i-steak. Pheka imizuzu engu-3 ukuya kwemihlanu kuze kube sekugcineni umshayi uqala ukuthunta.
5. Engeza i-broccoli ne-bok choy kanye nenkathi nge-pepper emnyama.
6. Engeza i-tamari, uju, kanye ne-lame juice.
7. Hamba futhi uvumele ukupheka imizuzu emihlanu kuze kube yilapho isobho liphekwe futhi imifino iyisihlahla.

1. Khonza ngokushesha.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-Broccoli ne- bok choy yizithako zendabuko zesidlo esinjengalokhu kodwa ungashintsha labo ngaphandle kweminye imifino. Iziphakamiso zifaka izaqathe, i-pepper bell, ama-peas, ne-asparagus. Noma ngabe ukhetha, uzofaka izikebhe zokudla okunomsoco esitsheni, kufaka phakathi i-vitamin C yokulwa nokuvuvukala, i- calcium , nokuningi.

Amathiphu wokupheka nokukhonza

I-Flank steak isinqunyiwe esihle kodwa sinomsoco wenkomo. Ukucwenga i-steak ngokubambisana futhi "ngokusanhlamvu" kuqinisekisa ukuthi inyama izoba ithenda futhi kulula ukuhlafuna uma iphekwe.

Khonza nge-cup eyodwa ye-rice ephekiwe noma i- gluten-free noodle . Uma unezinsalela, xuba irayisi eliphekwe kanye neqanda eliqhekekile ukuze uthathe irayisi ethosiwe okumnandi.