Nnu amị na broccoli a na-eme ka ihe dị mfe na-adị mfe ịkwadebe ma dị ntakịrị na calorie, ọ ga-abụrịrị ihe oriri maka gị na ezinụlọ gị!
Ekwela ka okwu ndị a "bido" mee ka ị ghara iri nri a dị ka akụkụ nke nri nri siri ike. A na-emegharị ya na wok ma ọ bụ skillet na-eji naanị 1 tablespoon nke flavorful sesame mmanụ , nke na-erughị 1 teaspoon nke abụba agbakwunyere kwa na-eje ozi. Ị na-enweta ọtụtụ ihe nchịkọta bara ọgaranya site na mmanụ sesame na-enweghị ịgbakwunye ọtụtụ calorie ndị ọzọ.
Ọ bụkwa ụzọ ị ga - esi jiri ọgwụ ndị ahụ dị mma ị nwere n'ime ihe ọkụkụ. Ghaa na ose sliced a tụrụ mma, eyịm, ọka, ma ọ bụ carrots tinyere sliced tinyere broccoli maka mmụba ọzọ. Ma echela onwe gị na ndị ahụ; enwere onwe gi iji ihe oriri ndi ozo na-acho ka i na-eme.
Nri a na-edozi ahụ nwere ike ịdị na tebụl n'ime nkeji iri atọ ma ọ bụrụ na ị na-arụ ọrụ ụfọdụ, dị ka ịkụcha nri, n'abalị ahụ. Ọ bụ ezigbo nri ụlọ nri nke izu ụka maka ezinụlọ nke na-abata ngwa ngwa.
Ihe Ị Ga-achọ
- 1 paụnd sirloin steak
- 2 tablespoons cornstarch (kewara)
- 1/4 teaspoon nnu
- 1 tablespoon sesame mmanụ
- 2
- garlic cloves (minced)
- 1/2 iko mmiri
- 4 iko broccoli florets (chopped)
- 1/2 cup akwukwo nri akwukwo nri
- 1/4 cup soy sauce
- Nhọrọ: 1 tablespoon toasted sesame seeds
Otu esi eme ya
- Iberibe steak stelo n'ime obere ihe, megide ọka iji nyere aka. Iji nweta ezigbo mpekere anụ ahụ, ọ na - enyere ya aka ịkacha ya ma belata ya mgbe ọ ka na - agba oyi.
- Tinye ihe beef na akwa plastic, ma tinye ya na tablespoon cornstarch na nnu. Kpoo akpa ahụ iji kpoo ihe ndị a na-edozi ya ma ruo mgbe a na-ekpocha anụ ahụ.
- Kpoo mmanu sesame na akwa akwa ma o bu ihe ozo-elu oku. Tinye anu ehi ahu, ma kpogharia ihe dika ihe di ka nkeji iri isii, rue mgbe o bughi oji. Wepu anu ehi si na pan, tinye ya n'ime nnukwu efere, ma wepu ya.
- Tinye garlic na skillet ma ọ bụ wok na esi nri maka nkeji 1 ruo mgbe ọ dị ezigbo ụtọ kama ekwela ka ọ gbaa. Mgbe ahụ gbakwunye mmiri na broccoli. Nọgide na-esi nri broccoli maka 4 ruo 5 nkeji ruo mgbe broccoli dị na-acha akwụkwọ ndụ ma na-amalite ịghọ nro.
- Ọ bụ ezie na broccoli na-esi nri, jikọta ihe dị otu tablespoon nke cornstarch, akwukwo nri, na soy sauce na obere efere. Kpoo ọnụ ọnụ. Ekem, gbakwunye ihe oriri a soy sochie ya na anụ ehi azụ na skillet ma ọ bụ wok na broccoli.
- Kpido ngwakọta ihe ọzọ 1 ruo 2 nkeji, ruo mgbe ihe oriri na-ebuwanye ibu. Wepụ ya na okpomọkụ.
- Nyefee na nnukwu efere ma fesaa ya site na ịhọrọ mkpụrụ osisi sesame. Na-arụ ọrụ na osikapa na- acha osikapa ma na-eri nri ma na-edozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 398 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 96 mg |
| Sodium | 1,152 mg |
| Carbohydrates | 26 g |
| Fri nri | 5 g |
| Protein | 40 g |