Salad e tloaelehileng ea Indonea, gado-gado e ikhethile hobane e entsoe ka motsoako o phehiloeng (blanche, steamed kapa fried) le lisebelisoa tse tala tse sebelisitsoeng ka ho apara ka letsoai, e leng sauce ea peanut e sebelisoang ka satay .
Ha ho na phepo e le 'ngoe bakeng sa gado-gado, leha ho le joalo, har'a lijo tse phehiloeng, fried tofu, litapole tse phehiloeng, limela tsa blanmong tsa linaoa le likhama tsa lehe le thata haholo ke khetho e tloaelehileng. Lijo tse tala li atisa ho kenyelletsa likomkomere. Meroho e phehiloeng le e tala e lahleloa 'me liaparo tsa peanut li apara li koahetsoe ka holim'a tsona kapa, ho seng joalo, li sebeletsa ka lehlakore.
Senotlolo sa ho etsa gado-gado hantle ke ho tseba litsela tse fapaneng. Lijo tse phehiloeng li lokela ho boloka sebopeho ka mor'a hore li qhobane; lisebelisoa tse tala li tlameha ho ba tse pshatlang.
Seo U tla se Hloka
- Li-ounces tse 200 (200 grams) litapole tse nang le litlolo
- 3.5 ounces (100 grams) tofu e tiileng
- Likopi tse peli tsa ho pheha oli
- 1/2 likomkomere
- 1/2 senoelo (kapa ho feta)
- limela tsa linaoa
- sehlopha se seholo sa k'habeche ea Chaena
- 1he e phehiloeng ka thata
Kamoo U ka e Etsang
- Hlakola litapole tlas'a metsi. Beha pitsa 'me u tšollele metsi a lekaneng ho koahela. Pheha ho fihlela ha u le bonolo empa u se mushy. Ho etsa tlhahlobo, phunya ka skewer kapa thipa e tšesaane e tšesaane karolong e teteaneng. Haeba skewer kapa thipa e feta ntle ho khanyetso, litapole li etsoa. Hlakola le pholile.
- Ha litapole li pheha, lokisetsa tse ling kaofela tsa metsoako.
- Khaola tofu ka likarolo tse ka bang bolelele ba lisenthimithara.
- Pheha oli e phehang ho fihlela litakatso tse ntle tsa mosi li phahama holim'a metsi. Ha o chesa haholo, chesa tofu ho fihlela khauta ka mahlakoreng 'ohle. Flip bakeng sa ho pheha. Tlatsoa holim'a lithaole tsa pampiri.
- Pheha metsi ka palo e sa tebang.
- Tlatsa sekotlolo se nang le maqhoa a leqhoa le metsi a batang.
- Khaola makhasi a Chaena ka hare ho a mabeli (ho ea ho a mararo haeba a le aholo). Beha k'habeche e khaotsoe ka sekhopeng sa kichineng mme u theohele metsing a belang ka halofo ea motsotso. Phahamisa le ho lahlela metsing a iced. Tlohela motsotso. Tšoaea ka ntle ebe u tšela lithaole tsa pampiri.
- Kenya litholoana tsa linaoa ka kichineng spicer le blanch metsotsoana e 10. Fetisetsa ho hlapa metsi a leqhoa, tloha ka metsotso e le 'ngoe, u phunyeletse' me u tšollele lithaole tsa pampiri.
- Khaola likomkomere ho li hula ka bolelele ba lisenthimithara.
- Khaola lehe ka li-wedges.
- Khaola tofu hore e be likotoana tsa loma.
- Tlosa letlalo la litapole 'me u khaole litapole ka likotoana tsa loma.
- Fokotsa lisebelisoa tsohle habonolo 'me u arohane pakeng tsa lipoleiti tse peli. Sebeletsa ka ho apara ka letsoai.
- Tlhahiso: Sauce ea Satay ea peanut e monate. Ha e ntse e tsamaea hantle ka nama e halikiloeng, e ka 'na ea e-ba matla haholo' me ea e-ba matla haholo bakeng sa meroho. Fokotsa palo ea likhahla bakeng sa ho apara ka mahlahahlaha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 2147 |
| Total Fat | 227 g |
| Fat Satated | 33 g |
| Fat Unsaturated | 108 g |
| Cholesterol | 104 mg |
| Sodium | 80 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 3 g |
| Liprotheine | 13 g |