Nutrition Highlights (pakushanda)
Maoriro - 244
Fati - 10g
Carbs - 16g
Maprotheni - 25g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 4 (1 1/4 kapu imwe neimwe)
Kuda chiChinese kutora asi kunoda chisarudzo chisina-gluten? Ita shanduro yakatsvuka uye yeaily-friendly yazara neproteine maprotiniti uye zvimwe zvekudya zvemirimi yemichero.
Hapana kushungurudza kana iwe usina wok-a cast iron skillet anoshanda nenzira inoshamisa zvakanakisisa nekuda kwemukirayi uyu. Gadzirai zvishandiso mberi kwekanguva uye gadzirai kudya kwemanheru mumaminitsi masere makumi maviri!
Zvimwe
- 12 ounces fank steak
- 2 maspunikiti canola mafuta
- 1 clove garlic, minced
- 1-inch chikamu ginger root, minced
- 4 makapu broccoli, akachekwa
- 1 duku musoro bok choy, yakasarudzwa
- ½ teaspoon mutsva wepasi pevhu
- 3 tablespoons yakaderedzwa sodium yegorosi-isina tamari
- 1 kipuni uchi
- 1/2 lime, juiced
Kugadzirira
- Bvisa mafuta akawandisa kubva pane zvakasvibira uye uchinge wakanyatsopindira pane zvakasarudzwa pamusoro pezviyo.
- Pisai mafuta muok kana kukanda iron skillet.
- Wedzera garlic uye ginger uye songa kusvikira zvinonhuhwirira, anenge masekondi makumi matatu.
- Wedzera steak. Iva mabiko kwemaminetsi matatu kusvika ku5 kusvikira steak inotanga kuonda.
- Wedzera broccoli uye bok choy uye nguva nemukati mutsvuku.
- Wedzera tamari, uchi, uye rime juice.
- Dzorera uye kubvumira kubika kwemaminitsi mashanu kusvikira steak yakabikwa uye miriwo inopisa.
- Shumira pakarepo.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Broccoli uye bok choy ndezvigadzirwa zvechidimbu zvekudya chakadai asi iwe unogona kuchinja avo kunze kune mamwe mimwe miriwo. Mazano anosanganisira karoti, bell pepper, snow peas, uye asperagus. Chero chipi nechipi chaunosarudza, iwe uchawedzera zvikepe zvezvokudya kune ndiro, kusanganisira anti-inflammatory vitamin C, calcium , nezvimwewo.
Kubika uye Kushumira Mazano
Flank steak inodyiwa yakaoma asi yakashata yehando. Kunyorera mhando yezvakawanda uye "kurwisana nezviyo" kunovimbisa kuti nyama ichave ine nyoro uye iri nyore kucheka kana yakabikwa.
Shumira nekombe imwe yevhisi yehairi yakabikwa yakasvibiswa kana marodhi asina kuwanikwa . Kana uine zvakasara, sanganidza rizi yakabikwa uye jira rakakanganwa kuti unonaka unotora rizi yakabikwa.