Miso Marinated Steak ndi Bok Choy Yopseza-Fry Recipe

Zakudya Zofunikira (potumikira)

Malori - 305

Mafuta - 14g

Carbs - 11g

Mapuloteni - 35g

Nthawi Yonse 40 min
Konzani mphindi 20 , Cook 20 min
Mapemphero 6

Flake steak ndi njira yokongola komanso yapamwamba yotumizira steak, chifukwa gawo lililonse limaphatikizapo nyama zingapo osati chidutswa chachikulu. Madzi otentha otchedwa steinade a steak amadziwika mobwerezabwereza m'munsiwu ngati msuzi wouma zamasamba. Chakudyachi chimakoma kwambiri pogwiritsa ntchito mpunga wofiira kapena woyera wa mpunga.

Zosakaniza

• Supuni 1 yosungunuka, peeled msuzi watsopano wa ginger
• Supuni 3 miso phala
• Supuni 2 mirin
• Supuni 2 zatsitsa sodium soya msuzi
• Supuni 3 madzi
• Supuni 2 mpunga wa viniga
• Supuni 1 pamodzi ndi supuni 1 ya sesame mafuta
• Supuni 2 shuga
• Mphindi 1½ palasi
• Supuni 2 zapanola mafuta
• 1 makilogalamu baby bok choy
• ½ lalikulu tsabola wofiira, wodula zidutswa 1/2-inch
• ¾ chikho chinayamwa bowa zam'chitini (4 ounces youma wolemera)

Kukonzekera

1. Mu katsulo kakang'ono, sungani pamodzi ginger, miso, mirin, msuzi wa soya, madzi, vinyo wosasa, mafuta a sesame, ndi shuga mpaka shuga utha. Chotsani chikho cha ¼ cha miso marinade ku mbale yaing'ono ndipo khalani pambali kuti masamba azitsuka.
2. Ikani steak mu 1 galoni zip-top thumba ndikutsanulira miso marinade otsala. Sindikiza thumba, kuchotsani mpweya monga momwe mungathere, ndi kuzizira fakitale kwa maola 1 mpaka 24.

1. Gwiritsani mpweyawo kumbali zonse ziwiri kuti mukhale woperewera, muthamange kangapo ndi marinade mu thumba. Chotsani steak ku bolodula ndikuchiphimba ndi zojambulazo kuti mupumule.
2. Lembani mwana bok bokyy kutalika mpaka ku halves. Ngati mwana bok choy ndi oposa mamita awiri m'lifupi mwake, kanizani kutalika mpaka kumalo. Sambani bok choy, muthamange mwamphamvu ndikuyang'ana kumapeto kwa mchenga kumene mchenga ukhoza kubisala. Sakanizani, tsatsani, ndi kubwereza.
3. Kutentha lalikulu skillet pa sing'anga kutentha kwakukulu. Pamene wok hot, onjezerani mafuta; kenaka yikani bok choy ndi tsabola wofiira ndi kusakaniza-fry mpaka zizindikiro za char zikuwoneka, 3 mpaka 5 mphindi. Muziganiza mu bowa. Onjezerani chikho chosakwanira cha ¼ cha marinade ndi kusakanizidwa mpaka bok choy ali ofewa, mphindi imodzi kapena zitatu.
4. Musanatumikire, kagawani mchenga pamtunda pamene mukugwira mpeni pa digiri ya 45 digiri mu ¼ inchi wandiweyani magawo. Kutumikira ndiwo zamasamba ndi steak zomwe zimatulutsa mpunga wophika.

Kusiyanasiyana ndi Kusintha

Mwana wamwamuna yemwe ali ndi kachilombo kamene amakoka ndi makilogalamu okwana 1 makilogalamu okonzeka okonzekera motere: dulani masamba omwe amalowa nawo mapesi oyera ndi kugawanika masamba amtundu wokwana 1 inchi, kusamba, ndi kupatula.

Dulani mizu yochotsa mapesi ndi kutaya mizu. Dulani mapesi pang'onopang'ono mpaka zidutswa zakuda. Gwiritsani mapesiwo mwachangu poyamba ndi belu tsabola mpaka atachepetsedwe komanso amawotchera, maola 4 mpaka 6. Onetsani masamba ndi bowa pamodzi, yambani mphindi imodzi, kenaka yonjezerani marinade osungirako ndikupangitsani mofulumira mphindi imodzi.

Ngati mukufuna kutsegula marinade otsala mu msuzi wowonjezera, wiritsani mphindi imodzi mu kapu yaing'ono kuti muphike bwino musanandionjezere masambawo.

Kuti musapange mankhwalawa, musagwiritsire ntchito msuzi wa soya kapena gluten.

Malangizo Ophika ndi Kutumikira

Bowa zam'chitini sizinalengedwe mofanana. Pewani katundu wotsika mtengo; iwo sali ngati chokoma. Chiwerengero cha bowa chomwe chimatchulidwa mu njira iyi, chikho cha ¾ chimachotsedwa, ndi zokolola zochokera ku maola asanu ndi awiri, zomwe zingatanthauzidwe kuti ndi "4 ounce weight weight" kutsogolo kwa phukusi.

Sungani mbale kapena mbale musanayambe kutumikira, kapena mutumikire kachitidwe ka banja, ndikupatsani mbale yophika ng'ombe, mpunga, ndi masamba. Mtumiki wina ayenera kukhala pafupifupi 3 ounces steak komanso 2/3 chikho masamba ndi msuzi.