Nutrition Highlights (pakushanda)
Calories - 305
Fati - 14g
Carbs - 11g
Maprotheni - 35g
Nguva Yese 40 min
Prep 20 min , Cook 20 min
Kushumira 6
Flank steak inzira inofadza uye ine mari yekushandira steak, sezvo chikamu chimwe nechimwe chinosanganisira zvidimbu zvishomanana pane nyama pane chidimbu chikuru. Iyo inonaka ye marinade yewa steak inowanikwa mumutsara uyu se-stir-fry sauce yemiriwo. Idya iyi inonaka inoshumira yakawanda pamusoro pepfupi tsvuku yegorosi kana ruvara rune tsvuku, saka ronga maererano.
Zvimwe
- 1 tablespoon yakasungwa, inonongedzwa mutsva ginger
- 3 tablespoons miso paste
- 2 tablespoons mirin
- 2 tablespoons yakaderedzwa sodium soy sauce
- 3 tablespoons mvura
- 2 tablespoons mupunga wegariga
- 1 supuni 1 pamwe chete 1 kiyasipuni sesame mafuta
- 2 maspuniki shuga
- 1 ½ pound flank steak
- 2 maspunikiti canola mafuta
- 1 pound baby bok choy
- ½ huru tsvuku tsvuku tsvuku, tura mu 1/2-inch vipande
- ¾ mukombe wakakonzerwa nemakwenzi emakwenzi (4 ounces dry weight)
Kugadzirira
- Muchikamu chiduku, whisk pamwe ginger, miso, mirin, soy sauce, mvura, vhiniga, sesame mafuta, uye shuga kusvikira shuga ichanyungudutswa uye musanganiswa une tsvina yakaoma. Bvisai ¼ mukombe wemiso marinade kune imwe mbiya uye gadzai pamiti yemiti inokurudzira-fry.
- Isai steak mu 1 goni zip-top bag uye mudururire mumasara marinade. Isa chisimbiso chevhagi, uchibvisa mhepo yakawanda sezvinobvira, uye firiza steak kwemaawa 1 kusvika ku24.
- Grill the steak kumativi maviri kumunhu waunoda, uye kushambadza kazhinji marinade kubva muchikwama. Bvisa steak kubhokisi rekucheka uye uifukidze nemafuta kuti ugare.
- Slice baby bok choy kureba kusvika muhafu. Kana baby bok choy inopfuura imwe masendimita muhupamhi, edza iyo yakareba kusvika kumativi. Shamba bhok choy, svetuka nesimba uye uchiteerera kumudzi wemigumo apo jecha rinogona kuvanza. Edza, shenura, uye dzokorora.
- Iva huru skillet pamusoro pepakati yakanyanya kupisa. Apo wokwi inopisa, wedzera mafuta; ipapo wobva uwedzera bok choy uye tsvuku tsvuku uye fukisa-fry kusvika char char marks appear, 3 kusvika kumaminitsi mashanu. Shingairira muhowa. Wedzera iyo yakachengetwa ¼ mukombe ye marinade uye fukisa-fry kusvikira bok choy iri nyoro, 1 kusvika kumaminitsi matatu.
- Inguva isati yatanga kushumira, slice steak nechepamusoro pezviyo paunenge uine banga pane 45-degree angle mu ¼ masendimita mashizha matete. Shumira miriwo uye steak inobata pamucheka wakagadzirwa.
Kusiyana nekugadziriswa
Bvisa mwana bok choy ane 1 pound musoro wegokorodhe rakagara rakagadzirirwa sezvinotevera: cheka mashizha kubva kwaanobatanidza mapepa machena uye mapundu emashizha akadzika kusvika mu-inch inch thick strips, kushambidza, uye kuisa parutivi.
Bvisa kuguma midzi kubva kumatare uye kurasira midzi. Gadzira mapepa kusvika pasi kusvika kune ½ inch zvidimbu zvidimbu. Ita fry mapegi kutanga nebhero pepper kusvikira yanyorova uye yakashongedzwa munzvimbo, 4 kusvika kumaminitsi matanhatu. Wedzera mashizha uye mushwa pamwe chete, fambisa fry 1 miniti, zvino wedzera kuchengetedzeka marinade uye fambisa fry 1 miniti zvakare.
Kana uchida kudzorera marinade yakasara mune imwe muto muto, viraira kwemaminitsi mashomanana mune imwe saucepan shomanana kuti uibike zvachose usati wawedzera kune miriwo iri mu skillet.
Kuti uite iyo mutsara isina gluten-isina, shandisa gyreni-isina soy sauce kana tamariti isina-gluten.
Kubika uye Kushumira Mazano
Canned mushroom haisi yakasikwa yakaenzana. Dzivisa maridhi ehurusi; haasi sechinhu chinonaka. Nhamba yehowa inodanwa mumutsara uyu, ¾ mukombe yakanyoroveswa, inobereka kubva kune-7-ounce inogona, iyo inogonawo kurondedzerwa se "4 ounce uremu hwema" pamberi pepakiti.
Unganidza midziyo kana mahwendefa usati washumira, kana kushumira mhuri-tsika, kupfurikidza ndiro yakagadzirwa nemombe, mupunga, nemiriwo zvakasiyana. Rimwe kushanda rinofanira kunge rinenge 3 ounces steak uye 2/3 mukombe mishonga uye muto.