Asparagus e tšoeu e fumana botumo United States empa e bile nako e telele e ratoang Europe. Haeba o ka ba fumana, ke eletsa hore u leke. Tatso ena e monate haholo ho feta ho hlajoa ha setala se tala, 'me konofolo-soya ea tranelate e sebetsa hantle ka mefuta e mengata.
Seo U tla se Hloka
- Bakeng sa Asparagus:
- Lithepa tse peli
- khalase e tšoeu e tšoeu (e qetelle e khaotsoe)
- Bakeng sa Sauce :
- 1 senoelo / 240 mL
- ho chesoa ha chefo
- 3 tablespoons / 45 mL soy sauce
- Lipepopo tse 2 tsa 2 / 5-10 lil
- 1/2 teaspoon / 2.5 mL pepere e tšoeu
- 1/4 teaspoon / 1.25 mL phofo ea konofolo (sebelisa haholo haeba u rata)
- Bakeng sa ho khabisa:
- 2 tablespoons / 30 mL sesame peo (e chesitsoeng)
- 1 e kholo eiee e tala (e hahiloeng hantle)
Kamoo U ka e Etsang
- Preheat grill bakeng sa mocheso o phahameng-o moholo.
- Koka asparagus metsing a batang metsotso e 5 ho etsa bonnete ba hore o tla tlosa tsohle.
- Beha lisebelisoa tsa sauce ka blender le ho kopanya ho fihlela li kopantsoe hantle. Haeba o etsa pele, kenngoa ka setsing sa moea se bolokehileng le lebenkeleng sehatsetsing.
- Tlosa asparagus metsing, pat, omella, senya habobebe ka oli, le sebaka ka grill grate. Pheha metsotso e 2-3, u potoloha nako eohle ea ho pheha.
- Tlosa mocheso, o khanyang ka konofolo-soya, le holimo ka lipeo tsa sesame le li-anyezi tse teteaneng
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 82 |
| Total Fat | 7 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 17 mg |
| Sodium | 365 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |