Keletso ea Broccoli ea Khoho e potlakile ebile e bonolo ho itokisetsa le ho pheha empa e tletse phepo eohle eo u ka e hlokang. Ena ke sejo se phethahetseng bakeng sa lijo tsa mantsiboea tsa beke le beke 'me u ka sebeletsa sejana sena ka raese e phehiloeng kapa esita le li-noodle.
Letlalo la kana le fumaneha habonolo. "Velveting" sefuba sa khoho se ka koala metsi 'ohle' meleng 'me sa etsa hore lesea la khoho le utloe hantle le ho le fa mokhoa o bonolo haholoanyane le o nang le mongobo. U ka sheba sehlooho se reng, " Velveting Chicken " ke eng? ea mofuta ofe oa nama ea velvet ka Sechaena o pheha le hore na o ka o etsa joang.
Sopho ea Oyster ke e 'ngoe ea lihlooho tsa bohlokoa bakeng sa sejana sena. Letlalo la khoho le broccoli li na le maroana a oyster hantle haholo. Kakaretso ea likhoho tsa broccoli e ka sebeletsa batho ba 2-4.
E hlophisitsoe ke Liv Wan
Seo U tla se Hloka
- 3/4 ho ea ho 1 likotoana tsa likhutsana tsa bosholu (boneless, skinless)
- 2 cloves konofolo
- Likopi tse 2 hammoho le likhase tse 4 tsa oli ea meroho (kapa oli ea lepele, bakeng sa ho monya)
- Bakeng sa khōlo ea Velvet:
- 1 e kholo e tsoeu ea lehe
- 1 tablespoon cornstarch (kapa starch ea litapole)
- 1/4 teaspoon letsoai
- Bakeng sa Sauce:
- 2 tablespoons oyster sauce
- 1 isipuni
- sauce e bonolo ea soya
- 1 isipuni
- mongobo o motšo oa soy
- 1 tablespoon metsi
- 1 teaspoon cornstarch (e tsoakiloeng le 1 khaba ea metsi)
- Bakeng sa Broccoli:
- 1 lik'hilograma tsa broccoli
- 1/2 senoelo sa metsi
- 1/4 teaspoon letsoai (kapa ho latsoa)
- 1/2 teaspoon tsoekere (kapa ho latsoa)
Kamoo U ka e Etsang
- Khaola khoho ho ¾ ho lik'hilograma tse 1,2. Ka sekotlolo, kopanya mahe a tšoeu, cornstarch le letsoai. Eketsa motsoako o mosoeu ho likokoana tsa khōhō, ho akhotsa kapa ho sebelisa menoana ea hau ho apara khoho ka motsoako. Hlatsoa khoho e nang le mahe a linotši ka sekotlolo se tiisitsoeng sehatsetsing ka metsotso e 30.
- Ha ntsomi e ntse e marinating, lokisa moriana le meroho: bakeng sa mongobo, kopanya moriana oa oyster, sauce e bobebe ea soya, sauce e lefifi ea soy, le metsi ka sekotlolo se senyenyane ebe o behella ka thōko.
- Ka sekotlolo se seng se senyenyane, kopanya mokokotlo oa metsi le metsi le ho beha ka thōko.
- Hlatsoa 'me u tšolle broccoli. Khaola mahlaka a kopane ka likotoana tse tšesaane. Khaola li-flowerets ka likotoana tse 3 kapa tse 4. Hlapa konofolo.
- Hlatsoa likopi tse 2 tsa oli ho mosali ho fihlela li fihla likhatong tse 275 tsa Fahrenheit (teko ea mocheso ka ho beha sengoathoana sa mokha - e lokela ho phaphamala). Kenya li-cubes, 'me u li phehele ho fihlela li soeufala (sena se tla nka metsotsoana e 30), u sebelisa khaba ea lehong kapa likoti ho li arohanya ka bonolo.
- Ka potlako tlosa li-cubes tsa khoho ho moetsi hang ha li soeufala, 'me li phalle ka colander kapa ka pampiri lithaole.
- Tlosa oli ho tswa ho wok kapa preheat sekhahla sa bobeli ho ea holimo ho fihlela mocheso o phahameng. Kenya oli e 2 tablespoons oli. Ha oli e chesa, eketsa konofolo e sithabetseng mme u hlohlelletse fry metsotsoana e 10.
- Eketsa broccoli, fafatsa letsoai le tsoekere holim'a metsi, 'me u hlohlelletse fry ka bokhutšoane, u fokotse mocheso ha ho hlokahala ho tiisa hore ha o chese.
- Eketsa metsi a senoelo sa ½, ebe u pheha broccoli, e koahetsoeng, ka metsotso e 4-5, ho fihlela e fetoha e tala e khanyang mme e le bonolo empa e ntse e hlasimolla. Tlosa ho wok le ho tlohela.
- Hlatsoa ok le mocheso o mong oa likhaba tse 2 tsa oli. Kenya broccoli le khōhō e entsoeng ka majoe, e hlohlelletsang le ho lahlela ho pheha nama. Eketsa sauce le motsoako oa li-cornstarch bohareng ba mohaho 'me u tsose ka potlako ho thibela. Kopanya ntho e 'ngoe le e' ngoe hammoho 'me u sebeletse raese e chesang e chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1358 |
| Total Fat | 125 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 85 g |
| Cholesterol | 83 mg |
| Sodium | 1,090 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 4 g |
| Liprotheine | 39 g |