Wannan tangy stir fry girke-girke fasali your zabi na abincin teku a hade tare da mango. Sauƙaƙe, kifaye kifi, mussels, ƙuriyoyi, scallops, da dai sauransu ... za'a iya amfani da su - ko zabi daya ko biyu, sa'annan ya motsa su da su tare da dusar ƙanƙara da barkono barkono a cikin mai dadi da ƙanshi wanda yayi auren daidai da saran mango (ko zaka iya amfani daskararre ko gurasar mango idan ba za ka iya samun sabo ba). Abin sauƙi mai banƙyama mai sauƙi mai girke abin da yake tabbatar da bugawa tare da kowa a cikin tebur din abincinku!
Abin da Kayi Bukatar
- 1 lb. mixed seafood (misali shrimp,
- scallops ,
- kullun , mussels, da kuma yawan kifin kifi, irin su halibut ko salmon)
- 1 cikakke mango mai cikakke, a yanka a cikin ƙananan manya, (OR 1 kofin mangoro mai gwangwani (drained) ko mangoro mai daskarewa)
- 1-2 kofuna waɗanda baƙar fata
- 1 barkono mai karar fata, sliced
- 2 zane-zane OR 1 kananan albasa dafa abinci, sliced
- 3 cloves tafarnuwa, minced
- Ga madaidaicin saurin sauƙi:
- 1 saran mango, peeled da sliced, ko daidai da 1 kofin gwangwani gwangwani (drained) ko mango man shanu (thawed)
- 1 jan barkono chili, de-seeded (OR 1-3 teaspoons Chili miya (dangane da yadda yaji ko m kuke so shi))
- 1 tablespoon shinkafa vinegar ko farin giya vinegar (KO maye gurbin na yau da kullum farin vinegar)
- 3 tablespoons soya sauce
- 1 tablespoon kifi abincin
- Yi amfani da ruwan 'ya'yan lemun tsami (kimanin 1 tsp.) KO maye gurbin lemun tsami
- 2 tablespoons brown sugar (mafi ko žasa bisa ga dandano - wannan zai dogara ne a kan yadda mai dadi ku mangos ne)
- 1/2 kofin sabo ne coriander (da kadan more don ado)
Yadda za a yi shi
Don umarnin yadda za saya da kuma yanke mangoran sabo, duba ta yadda za a shirya Mango?
- Sanya dukkan abincin sinadaran sauya tare a cikin wani abincin manya ko abincin abinci. Tsarin ko haɗuwa har sai da santsi.
- Ku ɗanɗana-gwajin daɗaɗɗen sauya sauce don zaki - kuna so ma'auni na dandano a nan: tangy, amma shakka mafi kyau fiye da m. Idan an buƙata, ƙara 1 teaspoon zuwa 1 tablespoon more sukari. Lura: zaki da miya zai dogara da yadda mango ku ke da dadi.
- Shirya dukkan sauran abubuwan sinadaran da za a yi da frying, da kuma sanya kusa da kuka. Idan yin amfani da kifi, ki yanke su cikin cubes ( cubes zauna tare da filaye ). Don yaduwa, tabbatar da cire ɗakunan (za ku iya barin wutsiya akan). Don katako da mussels, wanke tare da ruwan sanyi, cire duk wani tarkace.
- Zuba 1-2 Tbsp. man kayan lambu a cikin wok ko babban frying kwanon rufi da kuma sanya a kan matsakaici-zafi zafi. Ƙara tafarnuwa, shallots / albasa, da kuma peas. Idan kuna amfani da ƙuƙuka, ƙara su a yanzu ( Lura: alamu na buƙatar lokaci mai daɗi fiye da mussels ). Dama da minti 1-2, ko kuma sai dusar ƙanƙara baƙi sun yi haske. Ƙara har zuwa 1/3 na naman alade saurin lokacin da wok ko frying kwanon ruɓa ya bushe.
- Ƙara sauran sauran abincin sauya, tare da barkono ja da abincin teku. Yi nishaɗi a hankali, don kada ku karya kowane bawo. Har ila yau, idan amfani da kifin kifi, waɗannan suna buƙatar karin tausayi, ko za su rabu.
- Tsare minti 5-7, ko har sai duk abincin kifi an dafa shi (ƙwayoyin da / ko katako ya bude bayan minti 7 - in ba haka ba, a jefar da shi). Ɗaya daga cikin minti daya ko biyu kafin yin hidima, ƙara mangoro (waɗannan kawai suna bukatar warming).
- Ku bauta wa zafi daga wok da shinkafa a gefe. Ko, scoop da dama fstir-frya bauta platter. Yayyafa tare da sabo ne coriander kuma yi ado da lemun tsami wedges, idan so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 624 |
| Total Fat | 21 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 101 MG |
| Sodium | 1,990 MG |
| Carbohydrates | 64 g |
| Fiber na abinci | 9 g |
| Protein | 47 g |