Libakeng tse ngata tsa Amerika Boroa-bochabela, lijo tsa hoseng hangata li nka mofuta oa sopho, li-noodle kapa "congee" (porridge), eo ka sebele e leng mofuta oa sopho e entsoeng raese. Keletso ena ea raese phallo ke mohlala o motle, le hoja ke le monyetla oa ho o etsa lijo tsa motšehare. Ke lijo tse khathollang, tsa matšeliso, le tse ntle haholo ha u loana le serame kapa feberu. Ebang o phehiloe ka sesebelisoa se fokolang, kapa ka setofo, ho bonolo ho e etsa, ho fokotsa mafura le lik'hilojule, hape ho phetse hantle (bona mekgwa ea ka ea lijo-thollo).
Seo U tla se Hloka
- 7 + linoelo tsa moro (haeba limela tsa meroho, sebelisa meroho kapa meroho "moro" oa meroho)
- Likotlolo tse 1 1/2 raese ea jasmine ea Thai (mefuta e meng ea raese e tla sebetsa hape) *
- 1/2 ho isa ho 1 senoelo li-prawns / shrimp tse nyenyane kapa tse leqhoa (li qhibiliha haeba li koahetsoe); kapa haeba e le meroho, 1/2 senoelo ho tofu e kenngoe ka likotoana
- 1 sengoathoana se seholo sa lesela
- galangal kapa ginger (e silafalitsoeng le e hahiloeng hantle)
- Makhasi a basil a hloekileng (a batlang a khethiloe haeba makhasi a le kholo)
- 1/2 ho isa ho 1 kopi ea coriander e ncha (e batlang e khethiloe)
- 3 eiee ea selemo, e hahiloe ka thata
- 1 ho ea ho 3 tbsp.
- tlhapi ea tlhapi (ho ea ka tatso) kapa setho sa tlhapi ea tlhapi ea limela
- Ho Sebeletsa:
- Ho ikhethela: li-chilies tse khubelu (tse teteaneng) kapa sauce e khubelu ea Thai
- 1 tbsp. soy sauce
- 1 tbsp. oli ea sesame
- Letlapa le nang le pepere e tšoeu (kapa setlhapi se setšo sa 'mino)
Kamoo U ka e Etsang
- Le hoja u ka etsa recipe ena setofong, ho bonolo hore u sebelise mokotla o liehang (ka tsela ena u ke ke ua tlameha ho e hlahloba, kaha ho hlokahala ho pheha nako e telele). Hlahisa moro le raese ka moapehi ea liehang ho "phahameng" (kapa "tlaase" haeba u pheha letsatsi lohle kapa bosiu bohle). Koahela 'me u lumelle ho pheha bonyane lihora tse peli, kapa ho fihlela raese e le bonolo haholo. Tlhahiso: Ripe e lokela ho lahleheloa ke mokhoa o mongata hoo e shebahalang ekare joaloka khalase ea koro, kapa raese e ngata haholo.
- Eketsa li-prawn ho moapehi ea liehang bakeng sa metsotso e 5 ho ea ho e 10 ea ho qetela - nako e telele feela ea ho li pheha.
- Haeba sopho e ba e teteaneng haholo, eketsa moroana kapa metsi.
- Kenya 1 Tbsp. ea sauce ea tlhapi hammoho le ginger, 'me le tsubelle. Etsa teko ea tatso ea saltiness, eketsa ho fihlela ho 2 Tbsp. tlhapi e ngata ea tlhapi haeba e se letsoai le lekaneng. (Haeba le letsoai le leng, eketsa 1-2 Tbsp. Lero la lime). Tlhokomeliso: Lula u hopotse hore u tla eketsa moriana o mong oa soya ho sopho pele u ja, e leng ho tla eketsa letsoai.
- Latla ka likotlolo mme u fafatsoe ka coriander e ncha, basil, le eiee ea selemo.
- Sebeletsa ka pepere le li-sauces tse boletsoeng ka holimo (boea bo bofubelu bo lerootho bo bofubelu, boea ba soya le oli ea sesame), ho lumella lelapa la hao kapa baeti hore ba kenyele ho ea ka tatso. (Ke atisa ho eketsa 1 ho ea ho 2 tsp soy sauce, 1/2 ho 1 tsp. Oli ea sesame, hammoho le pepere e nyenyane ho ea ka, mohlala.)
- Tlhahiso ea Leftover: Sopho ena e lula e feta nako. Ha u lokisetsa li setseng, mo chesa feela ka pitsa setofo, u kenyetse moroana o mongata ha ho hlokahala ho o tšesaane.
- Haeba u sebelisa lijo-thollo kaofela: E-ba hlokomele hore ba ka 'na ba tlameha ho pheha nako e telele ho feta raese e tšoeu. Leha ho le joalo, tatso e joalo feela. Ha e le hantle, matsatsing ana kamehla ke etsa risepe ena ka motsoako oa raese e sootho le e tšoeu hammoho le lijo tse ngata joaloka quinoa, buckwheat, joalo-joalo-ke monate!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 385 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 2,218 mg |
| Li-carbohydrate | 72 g |
| Fiber Fiber | 4 g |
| Liprotheine | 13 g |