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Uma ufisa ukudla okwehlukile ekudleni okujwayelekile kwase-India, ikakhulukazi okuthile okune-flavour eningi efanayo, zama iresiphi ka-Chef Anirudh Nautiyal yemifino ethosiwe ku-sauce omhlophe we-garlic enelayisi elishisiwe lika-garlic.
Le recipe inamakhalori amancane kakhulu, ngoba kunemifino eminingi efakwe nenhlanganisela yelayisi elinsundu. Ngeke uzisole ngokuhamba kwesikhathi.
Bheka inqubo eningiliziwe yesinyathelo nesinyathelo yokuthi ungayilungisa kanjani imifino ethosiwe kusosi omhlophe wegalikhi ngosawoti oshisiwe welayisi onsundu ekhaya.
GADLA IMIHLAVUTHA NGOSAZI OMHLOPHE WEGALIKI NGOKUSHISWA KWELAYISI ELISHISHA | STIR VEGETABLES WITH BROWN RICE RECIPE Govuza Imifino Ethosiwe NgoSawoti Omhlophe Wegalikhi Nerayisi Oshisiwe Rice Brown | Imifino Yalusa Ukuthosa Nelayisi Elishisiwe Lelayisi Elimnyama | Hlanganisa Imifino Ethosiwe Nesikhathi Sokulungiselela I-Rice Rice Isikhathi se-15 Amaminithi Wokupheka 30M Isikhathi Esiphelele Amaminithi angama-45Iresiphi ngu: Umpheki u-Anirudh Nautiyal
Uhlobo Lokupheka: Inkambo Eyinhloko
Khonza: 2
Izithako-
Broccoli (uthathe ama-florets) - ½ inkomishi
Bok choy (oqoshiwe) - ½ inkomishi
Ummbila wezingane (uthathe izingcezu eziyintshi elilodwa) - ½ inkomishi
Carrot (uthathe izingcezu ezimbili-intshi) - ½ inkomishi
Isipinashi - 1 inkomishi
I-garlic (unamathisele) - 2 tbsp
Isitashi sommbila - 2 tbsp
Irayisi elinsundu - 1 inkomishi
U-anyanisi wasentwasahlobo (oqoshiwe) - indebe ye-¼th
Amafutha omnqumo - 2 tsp
Isitoko semifino - 1 inkomishi
-
1. Ekuqaleni, sidinga imifino yokulungiselela, ngakho-ke hlanganisa yonke imifino bese uyibeka eceleni.
2. Imifino edingekayo imi kanje - isanqante, i-broccoli, isipinashi, i-bok choy ne-baby corn.
3. Thatha ipani elijule phansi bese ubeka yonke imifino ngobuningi obudingekayo epanini.
4. Blanch yonke imifino bese uyigcina eceleni.
5. Manje, thatha enye ipani yokupheka ejulile noma i-cooker ufake ilayisi kuyo.
6. Gcwalisa umpheki noma ipani ngenkomishi elilodwa lamanzi.
7. Gcina irayisi elinsundu ukupheka.
8. Thatha enye ipani usebenzise isifutho esinganamatheli noma usebenzise isipuni esingu-1 samafutha epanini ukupheka.
9. Faka ugalikhi epanini bese uwahambisa kahle. Manje, engeza isitoko semifino kanye nesitashi sommbila.
10. Faka yonke imifino bese ulungisa isinongo.
11. Thatha uwoyela bese uthosa ugarliki epanini elilodwa, uze ube nsundu ngokusagolide. Manje, khipha okufanayo futhi ukubeke eceleni.
12. Manje, phinda uthathe i-wok, engeza uwoyela nelayisi elinsundu no-anyanisi wasentwasahlobo, bese uqeda ngogalikhi oshile.
13. Yiphake ngamapayipi kushisa nemifino.
14. Qiniseka ukuthi uhlobisa kahle futhi ukhonza kahle.
- 1. Qiniseka ukuthi yonke imifino igezwa kahle ngamanzi ngaphambi kokusetshenziswa.
- 2. Igalikhi eshisiwe ngokuyisisekelo igalikhi ethosiwe.
- Usayizi Wokukhonza - 1 ukukhonza
- Amakholori - 229 cal
- Amafutha - 2 g
- Amaprotheni - 6 g
- Amakhabhohayidrethi - 47 g