John Myers
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Izithako
- Isitya sesabantu aba-2 ukuya kwaba-3!
- 250 g Ifillet yebele yenkukhu (enomkhenkce)
- 100 g Iintyatyambo zekherothi (umnqatha om-1)
- 100 g Amaqanda etswele (1 itswele)
- 100 g Amakhowa amancinci
- 100 g iidayimani ipepile ebomvu
- 100 g Amakhonkco e-onion entwasahlobo
- 100 g Iphayinaphu ngamaqhekeza (itoti)
- 0,5 Ipelepele ebomvu
- 1 Ijinja (ubungakanani bewalnut)
- 2 tbsp Ioli yePeanut
- 2 tbsp Unamathisele utamatisi
- 1 tbsp Iviniga yerayisi elula
- 1 tbsp iswekile emdaka
- 1 tbsp Isosi yesoya eswiti
- 1 tbsp Isosi yesoydi
- 1 tbsp USherry
- 200 ml Ijusi yeinanapple
- 200 ml amanzi
- 0,5 tsp ityuwa
- 1 songe Ipelepele
- 0,5 tsp Sambal oelek
- 1 tbsp Isitatshi sokutya
- 125 g Irayisi (irayisi emdaka)
- 225 ml amanzi
- 0,5 tsp ityuwa
- 0,5 tsp nethamarikhi
imiyalelo
- Pheka irayisi nge-½ itispuni yetyuwa kunye ne-½ yetisipuni ye-turmeric. (Jonga iresiphi: Ukupheka irayisi) Sika i-chicken breast fillet ibe yimicu. (Isebenza kakuhle ngakumbi ukuba isenomkhenkce!) Hlikihla umnqathe ngesixovuli, khuhla ngesityalo esityatyambileyo sescraper / isixovuli 2 kwi-1 yeblade yokuhombisa kwaye usikwe kwiintyatyambo zokuhombisa iminqathe (malunga ne-3 - 4 mm ubukhulu) imela. I-peel kunye nekota ye-anyanisi kwaye uyinqumle ibe yimida. Coca / ibrashi amakhowa (ingqalelo: musa ukuhlamba!). Coca kwaye uhlambe iipepper kwaye usike iidayimane ezincinci. Coca kwaye uhlambe i-anyanisi yasentwasahlobo kwaye usike i-diagonally ngamakhonkco. Coca kwaye uhlambe i-chilli pepper kwaye unqumle kwii-cubes ezintle. I-peel i-ginger kwaye uyinqumle kwii-cubes ezintle. I-sauce eyenziwe kwi-tomato intlama (2 tsp), iviniga yerayisi ekhanyayo (i-1 tsp), iswekile emdaka (i-1 tsp), i-soy sauce emnandi (i-1 tsp), i-soy sauce (i-1 tsp), i-sherry (i-1 tsp), ijusi ye-anapple ( 200 ml) kunye namanzi Hlanganisa / ulungiselele (200 ml). Fudumeza ioli yepeanut (2 tbsp) epanini okanye kwi-wok kwaye wongeze imicu yenkukhu yenkukhu, i-ginger egayiweyo kunye nepelepele ye-chili, iintyatyambo ze-carrot, i-onion wedges, i-bell pepper diamonds, amakhonkco e-anyanisi entwasahlobo, amakhowa amancinci kunye namaqhekeza e-ananas emva komnye. / istir fry. Thela / i-deglaze kunye ne-sauce elungiselelwe kwaye uvumele yonke into idibanise malunga nemizuzu eyi-10. Nonga ngetyuwa (½ itispuni), ipepile (iphinki e-1) kunye ne-sambal oelek (1/2 itispuni). Hlanganisa kwi-cornstarch (i-1 tbsp) emanzini amancinci abandayo kwaye uzise ngokufutshane kwi-thumba / ukuqina. Susa ekushiseni kwaye usebenze ngerayisi. I-Chicken breast fillet enemifuno eswiti nemuncu (incasa kamnandi!) Pheka irayisi nge-½ itispuni yetyuwa kunye ne-½ itispuni yeturmeric. (Jonga iresiphi: Ukupheka irayisi) Sika i-chicken breast fillet ibe yimicu. (Isebenza kakuhle ngakumbi ukuba isenomkhenkce!) Hlikihla umnqathe ngesixovuli, khuhla ngesityalo esityatyambileyo sescraper / isixovuli 2 kwi-1 yeblade yokuhombisa kwaye usikwe kwiintyatyambo zokuhombisa iminqathe (malunga ne-3 - 4 mm ubukhulu) imela. I-peel kunye nekota ye-anyanisi kwaye uyinqumle ibe yimida. Coca / ibrashi amakhowa (ingqalelo: musa ukuhlamba!). Coca kwaye uhlambe iipepper kwaye usike iidayimane ezincinci. Coca kwaye uhlambe i-anyanisi yasentwasahlobo kwaye usike i-diagonally ngamakhonkco. Coca kwaye uhlambe i-chilli pepper kwaye unqumle kwii-cubes ezintle. I-peel i-ginger kwaye uyinqumle kwii-cubes ezintle. I-sauce eyenziwe kwi-tomato intlama (2 tsp), iviniga yerayisi ekhanyayo (i-1 tsp), iswekile emdaka (i-1 tsp), i-soy sauce emnandi (i-1 tsp), i-soy sauce (i-1 tsp), i-sherry (i-1 tsp), ijusi ye-anapple ( 200 ml) kunye namanzi Hlanganisa / ulungiselele (200 ml). Fudumeza ioli yepeanut (2 tbsp) epanini okanye kwi-wok kwaye wongeze imicu yenkukhu yenkukhu, i-ginger egayiweyo kunye nepelepele ye-chili, iintyatyambo ze-carrot, i-onion wedges, i-bell pepper diamonds, amakhonkco e-anyanisi entwasahlobo, amakhowa amancinci kunye namaqhekeza e-ananas emva komnye. / istir fry. Thela / i-deglaze kunye ne-sauce elungiselelwe kwaye uvumele yonke into idibanise malunga nemizuzu eyi-10. Ityuwa (½ ithisipuni) kunye nepepile (i-pinch eyi-1). Hlanganisa kwi-cornstarch (i-1 tbsp) emanzini amancinci abandayo kwaye uzise ngokufutshane kwi-thumba / ukuqina. Susa ekushiseni kwaye usebenze ngerayisi.
isondlo
Ukukhonza: 100gI khalori: 97kcalIiCarbohydrate: 9gIprotheni: 0.4gAmafutha: 6.2g
