Keletso ena ea Sechaena ea Broccoli e bonolo ebile e monate! Thailand, limela tsa meroho li atisa ho fetoha Sechaena (ho pheha Sechaena ke tšusumetso e kholo). Haeba u ke ke ua fumana Sechaena broccoli, broccoli rabe (rapini) ke kamano e haufi e ka 'nang ea e-ba bonolo haholoanyane ho ea (sheba mofuta oa lijalo, o rekisoang karolong ea manyolo ea li-supermarket tse ngata matsatsing ana - mmmm, kea e rata !). Broccoli ea rona e ka bophirimela e sebetsa hantle le eona - e-ba le bonnete ba hore u tlohe ka setempe se lekaneng ho fumana sebopeho le sekhahla se lakatsehang meroho ea Asia. E kenyeletsa litaelo tsa vegan hape.
Seo U tla se Hloka
- Moriana oa broccoli aka gai lan (kapa broccoli rabe kapa broccoli ea Bophirimela, likhama tse 12-20 kapa tse lekaneng bakeng sa batho ba 2-4)
- 1 1/2 tbsp. konofolo (e khaoitsoeng hantle)
- 1/2 tsp. omisitsoeng o omisitsoe
- 2-3 tbsp. oli ea meroho
- Bakeng sa Sauce ea Mafura a Fate:
- 3 tbsp. sherry (kapa ho pheha sherry)
- 1/4 senoelo sa khoho (kapa meroho / faux chicken stock)
- 1 1/2 tbsp. sauce ea oyster (kapa Lee Kum Kee Vegetarian Stiuse-Fry Sauce)
- 1-2 tsp. tsoekere e sootho (rabe ea broccoli e tla hloka 2 tsp.)
- Ho ikhethela: 1/3 tsp. cornstarch e qhibilihile ka 2 tbsp. metsi a pholileng
Kamoo U ka e Etsang
- Hlakola meroho ea hau ka ho feletseng hore u tlose ntho leha e le efe e hlahisang metsi 'me u tlohele ka har'a colander ha u ntse u lokisa moriana oa mocheso.
- Ka senoelo, kopanya sherry, stock, samster sauce (kapa sauce e tsoekere) le tsoekere e sootho. Beha ka thōko.
- Hlahla setlolo kapa sekhase se seholo se chesang ka mofuthu-mocheso o phahameng. Kenya 2-3 tbsp. oli 'me u pota-potile, ebe u eketsa konofolo' me u hlahe (haeba u sebelisa). Qetella ka metsotsoana e 30 ho isa ho metsotso e 1 (qoba ho fetisa konofolo - o batla e ntse e le tšoeu ka 'mala, kapa e tla latsoa bohloko).
- Kenya broccoli ea Chaena hammoho le 2-3 tbsp. ea moriana o ts'oarang ka letsoai, o o entse. Qetella ho fihlela moahi a omella, ebe o eketsa 2-3 tbsp. moriana o tsitsitseng. Pheha ka tsela ena metsotso e 4-5.
- Eketsa sohle se setseng sa fry le ho fokotsa mocheso ho ea bohareng, e le hore sejana se behe ka bonolo. Ema ho fihlela u thabile ka mokhoa o phehiloeng oa broccoli. Tlhahiso: li-stems li ntse li lokela ho latsoa li-crunchy (eseng bonolo haholo kapa li soggy). Haeba u ka rata mongobo o thibelang, eketsa cornstarch e qhibilihisitsoe metsing, 'me u behe metsotsoana e 30 ho isa metsotso e le' ngoe.
- Tlosa mocheso le tatso-teko. Eketsa tsoekere e nyenyane haeba e hajoe haholo (broccoli e halefetse haholo ho feta broccoli ea Sechaena), kapa sauce e nyenyane haholo (kapa veg ea sauce ea mofuta o mong) haeba e se letsoai kapa e monate ka ho lekaneng. Haeba le letsoai le le leng, eketsa lisea kapa lero la lemone.
- E le hore u sebeletse, tsitsisa meroho ea hau ka ntle ho sekotlolo se sa tebang 'me u tšollele mongobo leha e le ofe o setseng ho mop ea hodimo (ho akarelletsa le likheo tsa konofolo). Sebeletsa ka raese 'me u thabe!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 157 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 256 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |