John Myers
Okuqukethwe
show
Izithako
(Isitsha se-wok esimnandi kakhulu!)
- 300 g Inyama yenkomo (i-steak hip)
- 1 I-clove yegalikhi
- 1 Ucezu I-Ginger ubukhulu be-walnut
- 2 tbsp I-soy sauce emnandi
- 2 tbsp Isosi yesoya ekhanyayo
- 1 i-tsp Ushukela onsundu
- 1 U-anyanisi cishe. 100 g
- 1 I-Broccoli 500 g (ihlanzwe futhi yasikwa cishe 400 g)
- 3 tbsp Amafutha
- 350 ml Water
- 3 izingcezu ezinkulu zikasawoti wasolwandle oqinile ophuma esigayweni
- 3 izingcezu ezinkulu zikapelepele onemibala ophuma esigayweni
- 1 tbsp I-soy sauce emnandi
- 1 tbsp Isosi yesoya ekhanyayo
- 1 tbsp I-Oyster sauce
- 1 i-tsp Isoso lezinhlanzi
Ilayisi:
- 150 g Ilayisi
- 350 ml Water
- 1 i-tsp Salt
Ukuhlobisa:
- 2 Isiqu parsley
Imiyalelo
Inyama yenkomo ne-broccoli:
- Hlanza / i-parry yenkomo (i-steak hip noma, esikhundleni salokho, i-fillet ebiza kakhulu yenkomo) futhi uthathe imicu. Hlanza futhi usike kahle i-ginger ne-clove yegalikhi. Hlanganisa ama-cubes e-ginger nama-cubes ka-garlic emigqeni yenkomo bese uxuba nesosi ye-soy emnandi (2 tbsp) ne-soy sauce (2 tbsp). Marinate imichilo yenkomo emakhazeni cishe ihora elingu-1. Hlanganisa ngokuphindaphindiwe ngezikhathi ezithile. Hlanza u-anyanisi, uthathe isigamu futhi uthathe ama-wedges. Hlanza i-broccoli, usike / usike ama-florets amancane, hlambulula futhi ukhiphe kahle. Shisisa amafutha (2 tbsp) ku-wok, gazinga amapheshana enyama yenkomo kuwo abe yizingxenye / gudluza-gazinga bese ukhipha futhi. Thela amafutha (i-tbsp engu-1) ku-wok, gazinga amacembe ka-anyanisi ngamandla / ugovuze-gazinga, engeza izimbali ze-broccoli futhi uphinde u-sauté / ugoqe-gazinga. Deglaze / uthele ngamanzi (350 ml). Hlanganisa i-marinade esele, inkathi ngosawoti (izincezu ezinkulu ezi-3), upelepele (izincezu ezinkulu ezi-3), isoso yesoya emnandi (isipuni esingu-1), isoso yesoya (isipuni esingu-1), isoso ye-oyster (isipuni esingu-1) kanye nesoso yenhlanzi (isipuni esingu-1). ) nakho konke Vumela imizuzu engu-6 - 8. Ekugcineni, ncibilikisa i-cornstarch (i-tbsp engu-1) emanzini amancane abandayo, ugovuze ku-wok bese ubilisa kuze kube yilapho isoso sijiya kancane. Bese ususa i-wok epuletini / ilangabi.
Ilayisi:
- Pheka irayisi ngokwendlela yerayisi lasentwasahlobo (bheka iresiphi yami: Irayisi yokupheka) emanzini anosawoti angu-350 ml (ithisipuni elilodwa) imizuzu engu-1, udabule ngemfoloko bese uvumela ukuhwamuka.
Khonza:
- Thela / cindezela irayisi enkomishini bese uliphendulela epuletini. Sakaza i-broccoli yenkomo nxazonke bese ukhonza ehlotshiswe nge-parsley.
Nutrition
Ukusebenzela: 100gAma-calories: 130kcalAmakhabhohayidrethi: 13.4gAmaprotheni: 1.2gAmafutha: 8g
