Mtedza wa Steak Umapuma Ndi Msuzi Wambewu

Zakudya Zofunikira (potumikira)

Zikhala - 199

Mafuta - 5g

Carbs - 26g

Mapuloteni - 14g

Nthawi Yonse 25 min
Konzani mphindi 20 , Cook 5 min
Mapemphero 4 (2 miyeso iliyonse)

Kuika chakudya chamasana kwanu kuntchito kapena kusukulu ndi njira yabwino yopezera zakudya zabwino zomwe mungathe kumamatira. Kudya m'malesitilanti ndi galimoto-thrus nthawi zambiri zimadzazidwa ndi mafuta ndi sodium zomwe zingathe kutenga phindu ngati mutadya tsiku ndi tsiku. Ndipo ngati mutanyamula chakudya chamasana, ndiye kuti mukudya bwino, koma mwina mukulimbana ndi maganizo oti mudye. Mukhoza kudya sangweji kapena saladi yomweyi nthawi zambiri musanakhumudwe!

Mipukutuyi ya ku Thailand yomwe imapangidwanso ndi nyengo yotsitsimula ndi yotsitsimutsa kusintha kuchokera ku chizoloŵezi chanu chamasana, makamaka nyengo yofunda. Zimakhala zokoma kwambiri kuchokera ku zitsamba zatsopano, zitsamba, ndi zokometsera zokoma. Zomera zamasamba zimapereka mavitamini abwino, mavitamini, mchere, ndi zitsulo zomwe zimagwirira ntchito pothandizira kuchepetsa kuthamanga kwa magazi.

Steak wofiira woumba wowonjezera umaphatikizapo zitsulo , mapuloteni okondweretsa, ndi zokoma zambiri. Msuzi wa mandimu amachititsa kuti azigwiritsiridwa ntchito monga saladi kapena kuvala msuzi wa tirigu wambiri.

Zosakaniza

• 6 ounces skirt steak
• Supuni imodzi yosachepera sodium soya msuzi
• 1 laimu, juiced
• 1/2 supuni ya supuni ya adyo ufa
• Mapepala 8 a mpunga
• 8 masamba a letesi yofewa, monga batala kapena letesi la bibb
• 1 lalikulu karoti
• 1/2 tsabola wofiira
• 1/2 nkhaka
• 2 mapesi wobiriwira anyezi
• 1/2 katsitsumzukwa kakang'ono
• Mbewu yatsopano, cilantro ndi / kapena basil
• Supuni ya 1/2 watsopano ginger wothira
• Supuni 1 supuni ya kirimba
• Supuni 1 supuni ya vinyo wosasa
• Supuni 2 madzi
• 1/2 supuni ya tiyi sriracha
• Supuni ya supuni ya laimu 2

Kukonzekera

1. Ikani steak pamphepete ndi kuwaza ndi soya msuzi, madzi a mandimu, ndi ufa wa adyo.

2. Kutenthetsa grill kapena grill pan kutentha kwakukulu ndi kufufuza steak 1 mpaka 2 mphindi kumbali. Muzipumula mphindi 10 mpaka 15, kenaka panizani pang'ono.

3. Blanch katsitsumzukwa mwa kutentha madzi mu skillet kupita ku chithupsa chofewa. Dulani katsitsumzukwa kwa mphindi imodzi ndikuchotsani kutentha ndipo nthawi yomweyo yesani katsitsumzukwa mu mbale ya madzi oundana kuti muphike kuphika.

1. Panthawiyi, julienne (kagawo kakang'ono) kaloti, belu tsabola, nkhaka, ndi anyezi wobiriwira.

2. Sakanizani mapepala a mpunga mu poto lakuya (osati otentha) madzi mpaka ofewa, pafupi mphindi imodzi.

3. Chotsani ntchito yosalala pamwamba ndikufalikira. Ikani chidutswa cha letesi pa pepala la mpunga ndikuwonjezera mapepala, masamba, ndi zitsamba monga mukufunira mumzere woongoka pakati pa letesi.

4. Pereka kasupe kasupe ngati burrito. Pindani pambali pambali imodzi, ndiye pindani m'mphepete mwafupipafupi, kenaka pindani.

5. Khalani pansi pamapope a pamapepala osayera mpaka okonzeka kutumikira kapena kusungira mu chidebe chosatsekedwa mu firiji atakulungidwa ndi mapepala otupa pamapepala.

6. Kuti mupange msuzi, sungani pamodzi zitsulo zonse. Kutumikira ndi kasupe masika.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito masamba omwe mumakonda.

Mukhoza kusintha ma rollswa kuti mugwirizane ndi kukoma kwanu. Siyani zinyama zokhala ndi zamasamba, kapena zisinthe mu mapuloteni omwe mumawakonda, monga shrimp kapena nkhuku.

Mitengo iliyonse, komanso zipatso zina, monga mango, zimayenda bwino ndi steak. Mukhozanso kugwiritsa ntchito sipinachi kapena masamba ena m'malo mwa batala letesi ngati mukufunikira.

Ngati muli ndi mankhwalawa, mungagwiritse ntchito mchere wa almond kwa msuzi.

Chifukwa cha gluteni, gwiritsani ntchito tamari yochepa kwambiri m'malo mwa msuzi wa soya.

Malangizo Ophika ndi Kutumikira

Kuti mupange zovuta za masiku a sabata, konzekerani mapulanetiwa pa Loweruka kapena Lamlungu ndikuwapatseni m'zinthu zamadzulo.

Pofuna kuti zitsulo zisamangidwe, sungani mthunzi pamapepala osungira musanafike kusungirako m'firiji.

Musati muwopsyezedwe ngati simunayambe kupanga mapulaneti a kasupe. Iwo ali ophweka kwambiri. Ingowadzazeni ndi kujambulira monga momwe mungakhalire burrito. Mapepala a mpunga wothira ndi ofewa ndipo amasunga mpukutu wamasika. Mwa kuchita, mukhoza kuwachititsa mwamsanga momwe mungapangire sangweji!