Nri akwukwo siri ike na uru bara uru, broccoli na-adanye ngwa ngwa nke Asia na ntinye ogwu a na-eme ka ocha di ocha na oyiri.
Isi ihe ntinye a bụ iji jide n'aka na broccoli na-ehichapụ nke ọma tupu ebido frying na ibido ngwa ngwa ka garlic ghara ire.
Ihe Ị Ga-achọ
- 1 brokoli
- 4 ruo 5 cloves garlic (peeled na finely chopped)
- 2ekerekere tablespoons ma ọ bụ mmanụ ihe oriri (maka ntụgharị frying)
- 1/2 teaspoon Asia Sesame mmanụ
- Maka Mkpọ:
- 2 tablespoons
- oyiri ihendori
- 1/4 iko kacha (ma ọ bụ ngwaahịa) ọkụkọ
- 1 tablespoon
- Osisi osikapa China (ma ọ bụ sherry sherry)
- 1/2 teaspoon shuga
- Maka Cornstarch Slurry:
- 1 teaspoon cornstarch
- 2 teaspoons mmiri
Otu esi eme ya
Kwadebe Broccoli
- Kpochapu ihe siri ike na ala broccoli. Gbanyụọ florewts wee kesaa ha n'ime ma ọ bụ akụkụ abụọ. Kpoo ihe ị ga-esi na ya ma debe ha diagonally n'ime mpekere dị mkpa (ihe dịka 1/8 nke anụ ọhịa).
- Nri broccoli na mmiri na-esi mmiri ruo ihe dị ka nkeji 3, ruo mgbe ọ malitere ịmalite ma dị nro, ma ọ ka na-agba ume. (Kpachara anya ka ị ghara ikpuchi.) Tinye n'ime colander ma kpochapụ ya.
Mee Mkpọ na Cornstarch Slurry
- Na obere efere, jikọta oporo oporo, broth ọkụkọ, mmanya osikapa China ma ọ bụ sherry sherry, na sugar.
- Na obere efere dị iche iche, mee ka ọka na-abanye n'ime mmiri ka ọ bụrụ "slurry."
Mee ka igwu nri
- Kpoo wok. Iji nwaa iji hụ ma wok dị ọkụ, gbakwunye obere mmiri mmiri na pan. Ọ bụrụ na mmiri amalite na-agba ọsọ ozugbo, wok dị njikere.
- Tinye 2akerekere tablespoons 2 ma ọ bụ mmanụ na-esi nri (a ga-eji mmanụ sesame na ngwụcha nke efere) gaa na-ekpo ọkụ wok, na-agbanye wok ma na-ebugharị ya ka mmanụ ahụ wepụ akụkụ nke pan ahụ.
- Mgbe mmanụ dị ọkụ, tinye garlic. (Iji nwaa ma hụ ma mmanụ dị ọkụ, tinye otu garlic ma ọ bụ abụọ. Nwuo maka ihe dị ka sekọnd 10, wee tinye broccoli. Mee ka garlic na-agwakọta ma gbakwunye ihendori.
- Belata okpomọkụ na-ajụ, kpuchie wok ma sie nri maka ihe dịka 30 sekọnd. Nwegharia nchịkọta cornstarch / mmiri ma gbakwunye ya na wok, na-eme ka o sie ike. Mee ka ihe niile gbakọta. Wepu wok site na ikpo ma kpalie n'ime mmanu sesame.
- Nyocha ule ma gbanwee oge ọ bụrụ na achọrọ gị. Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 168 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 339 mg |
| Carbohydrates | 21 g |
| Fri nri | 4 g |
| Protein | 5 g |