Ẹwà yi ti satelaiti yii jẹ pe o rọrun ati ki o ṣe adaṣewọnwọn: ẹran ẹlẹdẹ, adie tabi paapa tofu le papo eran malu, ati awọn ẹfọ alawọ ewe bi broccoli le ṣee lo dipo awọn epo oyin.
Ohun ti O nilo
- 3/4 iwon igun flank
- 3 iyẹfun tablespoons (fun ipara-frying, tabi bi o ti nilo)
- 1 1/2 teaspoons ata ilẹ (minced)
- 5 ju 6 ounwọn ewa oyin ti o nipọn (ayọwọn)
- 1/4 teaspoon iyọ (tabi lati lenu)
- 1 si 2 tablespoons omi (tabi adie broth tabi iresi waini)
- Fun Marinade:
- 2 teaspoons Kannada ọti-waini (tabi gbẹ sherry)
- 1 1/2 teaspoons ina soyi obe
- 1 1/2 teaspoons dudu soyi obe
- 1/2 teaspoon epo Sesame
- ata dudu, lati lenu
- 1 teaspoon suga
- 2 teaspoons cornstarch
Bawo ni lati Ṣe O
1. Gbẹ ikẹkọ kọja ọkà sinu awọn ila kekere 1 1/2 - 2 inches to gun. Fi awọn ohun elo oyinba sinu ekan kan ki o si fi awọn eroja ti o wa ni marinade (ọti-waini ọti tabi sherry gbẹ, soy sauces, epo Asia Sesame, ata dudu, suga, ati cornstarch ) ọkan ni akoko kan, ti o fi kun ikẹkọ cornstarch kẹhin. Darapọ daradara pẹlu eran malu ati ki o marinate fun iṣẹju 15.
2. Wẹ kan wok tabi eru skillet lori alabọde-giga si ga ooru, ki o si fi 2 tablespoons epo.
Nigbati epo ba gbona, fi eran malu kun. Jẹ ki brown (brown) fun iṣẹju diẹ, lẹhinna mu-fry titi ti pupa yoo ti lọ ati pe eran malu ti fẹrẹẹ jinna. Yọ eran malu lati pan ati imugbẹ. Mu jade kuro ni pan.
3. Ooru 1 tablespoon epo ninu wok tabi skillet. Nigbati epo ba gbona, fi awọn ata ilẹ ati awọn ewa ti o ni ẹrun pa. Fi irun-oyin-oyin-din-din-din-din-din-din, sisọ ni nigbagbogbo, titi wọn o fi ṣokunkun alawọ ewe (to iṣẹju meji). Wọ iyọ lori ewa oyin bibẹrẹ-frying.
4. Fi eran malu pada sinu pan. Fi awọn broth adie, omi tabi iresi waini. Riri fun iṣẹju miiran lati dapọ ohun gbogbo pọ. Sin gbona.
Awọn itọnisọna awọn ounjẹ: Fun afikun ohun adun, lo epo ti a yanju nigba ti o ba nfa-frying awọn malu.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 200 |
| Ọra pupọ | 8 g |
| Ọra ti a lopolopo | 3 g |
| Ọra ti a ko peye | 3 g |
| Cholesterol | 67 mg |
| Iṣuu soda | 447 iwon miligiramu |
| Awọn carbohydrates | 6 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 25 g |