John Myers
Zamkatimu
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zosakaniza
Kwa marinade:
- 1 Chidutswa Ginger pafupifupi. 10 g pa
- 1 Garlic wa adyo
- 2 tbsp Msuzi wa soya
- 2 tbsp Msuzi wokoma wa soya
- 2 tbsp Sherry
- 4 tbsp Water
- 1 tsp Shuga wofiirira
Kwa fillet ya ng'ombe ndi broccoli:
- 200 g Ng'ombe fillet
- 1 Anyezi pafupifupi. 100 g pa
- 500 g Broccoli (yotsukidwa 300 g)
- 1 tbsp mafuta
- 2 mchere wambiri
- 2 tsabola zazikulu
Kutumikirapo:
- 1 phwetekere + 2 masamba a parsley
malangizo
Kwa marinade:
- Peel ndi finely kudula ginger ndi clove wa adyo. Sakanizani zosakaniza zonse (ginger wodulidwa, adyo cloves, msuzi wa soya, msuzi wotsekemera wa soya, sherry, madzi ndi shuga wofiirira) kwa marinade.
Kwa fillet ya ng'ombe ndi broccoli:
- Dulani fillet ya ng'ombe mumizere ndikusakaniza bwino ndi marinade. Siyani kuti muziyenda mufiriji kwa ola limodzi, ndikuyambitsa nthawi zina. Sambani broccoli, dulani mu florets ang'onoang'ono, sambani ndi kukhetsa bwino. Peel ndi kudula anyezi ndi kudula mu wedges. Thirani mafuta (supuni 1) mu wok ndi kusonkhezera-mwachangu zingwe za ng'ombe, zotsanulidwa bwino, ndi kuziyika pamphepete mwa wok. Onjezani ma wedges a anyezi ndikuyambitsa-mwachangu ndikusakaniza ndi nyama. Onjezani broccoli florets, kutsanulira pa marinade ndi kusonkhezera-mwachangu chirichonse kwa pafupifupi 1 - 7 mphindi. Nyengo ndi mchere (8 pinch zazikulu) ndi tsabola (2 mapini akulu) ndikutumikira ndi theka la phwetekere.
zakudya
Kutumiza: 100gZikalori: 139kcalZakudya: 2.8gMapuloteni: 11.2gMafuta: 7.7g
