John Myers
Okuqukethwe
show
Izithako
- 100 g Ilayisi
- 1 i-tsp Salt
- 1 Inyama yengulube cishe. 600 g
- 1 tbsp I-soy sauce emnandi
- 1 tbsp Isosi yesoya ekhanyayo
- 1 I-red bell pepper cishe. 200 g
- 1 Upelepele oluhlaza cishe. 200 g
- 3 Ama-karoti angaba ngu-200 g
- 4 U-anyanisi cishe. awu 200g
- 1 Ucezu Ama-leeks cishe. 100 g
- 3 Amakhowe amakhulu ansundu cishe. 100 g
- 1 Ucezu Isilimo esidliwayo esinamagatsha anamanzi cishe. 50 g
- 4 U-anyanisi wasentwasahlobo cishe. 50 g
- 1 Ucezu U-Ginger cishe. 20 g
- 1 Upelepele obomvu
- 1 I-clove enkulu kagalikhi
- 6 tbsp Amafutha e-Peanut
- 400 ml Umhluzi wenkukhu (amathisipuni angu-2 ngokushesha)
- 3 tbsp I-soy sauce emnandi
- 3 tbsp Isosi yesoya ekhanyayo
- 3 tbsp Iwayini lamarayisi
- 3 tbsp Uviniga welayisi okhanyayo
- 3 tbsp Ushukela onsundu
- 3 tbsp Isitashi sokudla
- Iparsley yokuhlobisa
Imiyalelo
- Pheka irayisi emanzini anosawoti (225 ml / 1 ithisipuni) cishe imizuzu engama-20 (bheka iresiphi yami: Ukupheka ilayisi). Hlanza i-fillet yengulube (susa amafutha nemisipha), usike ubude obuyingxenye bese u-marinate nge-soy soy sauce (i-tbsp engu-1) ne-soy sauce elula (i-tbsp engu-1) cishe imizuzu engama-30. Hlanza futhi ugeze upelepele futhi uthathe amadayimane amancane. Hlanza izaqathi nge- peeler, korobha nge-flower blossom scraper / peeler 2 ku-1 i-blade yokuhlobisa futhi usike izingcezu eziqhakaza izaqathi (ugqinsi oluyi-4 - 5 mm) ngommese. Hlanza futhi uhlukanise u-anyanisi futhi uthathe ama-wedges. Hlanza futhi ugeze i-leek, uhlukanise ngobude futhi usike izindandatho. Hlanza / xubha amakhowe bese uwasika abe yizicucu. Hlanza isilimo esidliwayo esinamagatsha anamanzi futhi uthathe amadayimane amancane. Hlanza, geza futhi usike u-anyanisi wasentwasahlobo ube amasongo. Hlanza futhi usike kahle i-ginger ne-clove yegalikhi. Hlanza, geza futhi usike kahle upelepele. Shisisa amafutha e-peanut (2 tbsp) ku-wok bese uthosa izingcezu ze-fillet yengulube zibe izingxenye bese uzikhipha futhi. Faka amafutha e-peanut (4 tbsp) bese ugoqa imifino (ama-cubes ka-garlic clove, ama-ginger cubes, ama-chilli pepper cubes, ama-anyanisi wedge, izimbali ze-carrot, amadayimane e-paprika, izindandatho ze-leek, izingcezu zamakhowe, amadayimane e-celery namasongo ka-anyanisi wentwasahlobo) ngamandla. Faka / ugobe izingcezu zengulube ethosiwe bese ugawula / uthele esitokisini senkukhu (400 ml). Isizini nge-soy sauce emnandi (izipuni ezi-3), isoso yesoya (izipuni ezi-3), iwayini lelayisi (izipuni ezi-3), uviniga welayisi okhanyayo (izipuni ezi-3) noshukela onsundu (izipuni ezi-3) bese uvumela yonke into ibile / iphekwe cishe u-6 - 8. imizuzu. Songa irayisi bese ujiya nge cornstarch (3 tbsp) oncibilike emanzini. Khonza i-sweet and sour fillet yengulube nelayisi yemifino ehlotshiswe nge-parsley.
Nutrition
Ukusebenzela: 100gAma-calories: 479kcalAmakhabhohayidrethi: 34.8gAmaprotheni: 2gAmafutha: 36.8g
