Likotlolo tsa nama tsa mahe li koahetsoe ke li-velveted ebe li kopanngoa le broccoli ka sauce e monate ea oyster.
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 | 1086 |
| Total Fat | 100 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 68 g |
| Cholesterol | 66 mg |
| Sodium | 872 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 3 g |
| Liprotheine | 31 g |