Bii o ṣe le mura satelaiti ”Stewed squid pẹlu ẹfọ»
igbese 1
Wẹ ata, ge ni idaji ki o yọ mojuto kuro, ge ti ko nira sinu awọn ila. Defrost ori ododo irugbin bi ẹfọ ati awọn ewa alawọ ewe.
igbese 2
Wẹ awọn ẹran ẹlẹdẹ squid daradara, yiyọ fiimu ti ita tinrin labẹ omi ti n ṣiṣẹ ati yiyọ awọn abọ chitinous inu. Ge squid sinu awọn oruka nipọn 0.7 cm nipọn.
igbese 3
Ni pan -frying, ooru epo epo. Fi awọn oruka squid. Cook, saropo ni agbara, fun iṣẹju meji.
igbese 4
Ṣafikun awọn ẹfọ ti o pese ati sise fun iṣẹju 3 miiran ni ipo kanna. Fi oje lẹmọọn, soy obe ati turari. Cook fun iṣẹju 5 miiran.
- awọn ewa alawọ-100 g
- Ori ododo irugbin bi ẹfọ tio tutunini - 200 g
- squid - 250 g
- ata ti o dun - 60 g.
- Ewebe epo - 2 tbsp.
- oje ti idaji lẹmọọn kan
- rosemary - 1 tsp.
- soyi obe - 2 tsp.
- ata dudu - 1 tsp.
- dabi enipe
- - 1 pc.
Iye ijẹẹmu ti satelaiti ”Stewed squid pẹlu awọn ẹfọ” (fun 100 giramu):
Awọn kalori: 77.1 kcal.
Awọn Okere: 7.7 gr.
Awọn Ọra: 3.9 gr.
Awọn carbohydrates: 4.1 gr.
Nọmba ti awọn iṣẹ: 3Awọn eroja ati awọn kalori ti ohunelo ”Stewed squid pẹlu ẹfọ»
| Ọja | Iwọn | Iwuwo, gr | Funfun, gr | Ọra, g | Igun, gr | cal, kcal |
| awọn ewa okun | 100 g | 100 | 2 | 0.2 | 3.6 | 24 |
| ori ododo irugbin bi ẹfọ bonduelle tutunini | 200 g | 200 | 3.2 | 0.4 | 7.8 | 28 |
| alabapade squid | 250 g | 250 | 47.5 | 6.25 | 4.5 | 245 |
| ata pupa pupa | 60 g | 60 | 0.78 | 0 | 3.18 | 16.2 |
| epo sunflower | 2 tbsp. | 20 | 0 | 19.98 | 0 | 180 |
| lemon oje | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Rosemary | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
| Heinz soy obe | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
| ata ilẹ dudu | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
| dabi enipe | 0 gr | 0 | 0 | 0 | 0 | 0 |
| - | 1 nkan | 50 | 0 | 0 | 0 | 0 |
| Total | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
| Iṣẹ 1 | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
| 100 giramu | 100 | 7.7 | 3.9 | 4.1 | 77.1 |