Broccoli le oyster sauce ke sejo se tloaelehileng se le seng sa Sechaena se tla etsa hore ho be le lijo tse ngata haholo. Ho feta moo, broccoli ke e mong oa meroho e phelisang hantle ho eketsa lijo tsa hau le ho e belisa, o etsa bonnete ba hore li-vithamine le liminerale ha li phehe.
Hase lijo feela tseo ho leng bonolo ho li lokisetsa, hoa makatsa hore ebe o pheha hobane ka mor'a letsatsi le lelelele mosebetsing ha ho na motho ea batlang ho qeta lihora ka kichineng.
Kakaretso ena e ka eketsoa habonolo bakeng sa mokete o moholo kapa esita le bakeng sa lijo tsa nakoana pele ho beke. Ho ka 'na ha e-ba thata ho kholisa bana hore ba je meroho ea bona empa ho longoa ha lijo tsena tse monate ho ka fetola maikutlo leha e le afe a batho ba jang lijo.
Seo U tla se Hloka
- 1 lik'hilograma tsa broccoli li fofa
- 1/4 senoelo
- moro oa kana
- 1 tablespoon oyster sauce
- 1 tablespoon soy sauce (lefifi)
- 1 teaspoon tsoekere (tšoeu e nang le granulated)
- 1/4 oli ea teaspoon (sesame)
- Pheha letsoai
- 1 teaspoon
- cornstarch (qhibilihisoa ka 4 di-teaspoon metsi)
- 2 tablespoons semela saesame (tšoeu)
Kamoo U ka e Etsang
- Tlisa pitsa e khōlō ea metsi a letsoai ho pheha.
- Eketsa broccoli le blanch metsotso e 2 ho isa ho e 3, ho fihlela e le bonolo empa e ntse e hlasimolla.
- Tlosa setulong sa polokoe, otla ka bokhutšoanyane metsing a batang a leqhoa le ho tsoa.
- Ka sekotlolo se senyenyane, tlisa moro moro, oyster sauce , mongobo o motšo oa soy , tsoekere e nang le granulated le seseame oli ho pheha. Kenya letsoai ho latsoa.
- Kenya phaposi ea cornstarch le slurry ea metsi 'me u tsoele pele ho fihlela o teteaneng.
- Tšela sauce holim'a broccoli ea blanc.
- Sebeletsa ho chesa, ho khabisoa le peo ea sesame.
Melemo ea Bophelo ea Recipe ena
Haeba u batla ho kenya moriana oa letsatsi le letsatsi ka meroho, broccoli ke sebaka se setle sa ho qala. E tletse livithamine tse kang A, B1, B6, E, C, le K tse thusang ho laola maikutlo le k'holeseterole. Broccoli e boetse e na le omega-3 fatty acids e fokolang ho ruruha 'meleng. Ho kopanya vithamine K le khalsiamo ho etsa hore meroho ena e be lijo tse babatsehang ho boloka masapo a phetseng hantle.
Broccoli e boetse e molemo bakeng sa ho theola tsoekere ea mali ka tlhaho. E boetse e nkoa e le "carb e ntle" e nang le fiber e phahameng, e etsang hore e be sejana se setle haholo sa lijo tsa diabetics.
Li-Oyster le tsona li na le liminerale tsa bohlokoa tse kang zinki, selenium, koporo le tšepe. Li boetse li na le livithamine tse ngata tse tšoanang le broccoli tse etsang hore lijo tsena li be le phepo e nepahetseng. Le hoja li fepa ka sefate sa sauce mona, ba bangata ba nahana hore li-oyster ke li-aphrodisiac, ho etsa hore sejana sena e be tsela e ntle ea ho eketsa ntho e nyenyane e khethehileng letsatsing haeba ho slurping oyster e tala e seng mokhoa oa hau feela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 84 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 521 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |