John Myers
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Izithako
Ngomtshato:
- 1 Qhekeza Ijinja malunga. 10 g
- 1 I-clove yegalikhi
- 2 tbsp Isosi yesoydi
- 2 tbsp Isosi yesoya eswiti
- 2 tbsp USherry
- 4 tbsp amanzi
- 1 tsp iswekile emdaka
Ukwenzela inyama yenkomo ene-broccoli:
- 200 g Ifillet yenkomo
- 1 Itswele malunga. 100 g
- 500 g I-Brokholi (icociwe 300 g)
- 1 tbsp ioyile
- 2 iipunitshi ezinkulu zetyuwa
- 2 iipunitshi ezinkulu zepepile
Ukuseva:
- 1 utamatisi + 2 amaqabunga e-parsley
imiyalelo
Ngomtshato:
- I-peel kunye ne-dice i-ginger kunye ne-clove yegalikhi. Hlanganisa zonke izithako (i-ginger edayiweyo, i-clove yegalikhi egayiweyo, i-soy sauce, i-soy sauce emnandi, i-sherry, amanzi kunye neswekile emdaka) kwi-marinade.
Ukwenzela inyama yenkomo ene-broccoli:
- Sika inyama yenkomo ibe yimichilo kwaye udibanise kakuhle ne-marinade. Shiya ukuhlanjululwa kwifriji malunga neyure eli-1, uvuselela ngamanye amaxesha. Coca i-broccoli, uthathe iintyatyambo ezincinci, uhlambe kwaye ukhuphe kakuhle. I-peel kunye nekota ye-anyanisi kwaye uyinqumle ibe yimida. Fudumeza ioli (i-tbsp eyi-1) kwi-wok kwaye ugxobhoze i-fillet strips yenkomo, ikhutshwe kakuhle, kwaye isilayidi ukuya ekupheleni kwe-wok. Yongeza i-onion wedges kwaye udibanise-gazinga kwaye udibanise nenyama. Yongeza i-broccoli florets, uthele kwi-marinade kwaye ugxobhoze-gazinga yonke into malunga ne-7 - 8 imizuzu. Ityuwa (2 iipunitshi ezinkulu) kunye nepepper (2 iipunitshi ezinkulu) kwaye usebenze ngesiqingatha setamatato.
isondlo
Ukukhonza: 100gI khalori: 139kcalIiCarbohydrate: 2.8gIprotheni: 11.2gAmafutha: 7.7g
