Ena ke e 'ngoe ea lijana tseo ka nako e' ngoe li sa lumelleng tse bonolo ebile li le monate haholo. Etle feela e nang le nama ea nama ea kolobe, lekoe le nang le sesepa, le sauce e meng ea soya, le oli ea sesame e monate. Ka ho teba, ho bonolo joalo.
Ke fumana lehlakoreng la meroho e tlotsitsoeng le raese e nang le mouoane o nang le mouoane e leng lihlahisoa tse phethahetseng ho lijo tsena tsa mantsiboea. Molemo o mong oa ho nolofatsa ha oona ke hore bohle ba ka apara ka tsela eo ba ratang ka eona: ho eketsa moriana o chesang, kapa moriana o moholo oa soya, kapa ho fafatsa litapole tse ncha, esita le litamati tse khethiloeng (ho utloahala e le boima, empa e rata haholo!).
Seo U tla se Hloka
- 1 pound centre-khaola nama ea kolobe ea loin
- 1 tablespoon soy sauce kapa tamari
- 1 tablespoon oli e entsoeng ka sesame
- 1 tablespoon oli ea chile (khetho)
- Tse peli tse nyane
- leeks
- 2 tablespoons canola kapa oli ea limela, arotsoe
Kamoo U ka e Etsang
- Tlosa le ho lahla mafura leha e le afe a nama ea nama ea kolobe. Khaola nama ea kolobe ka likarolo tse ka bang 1/4-inch. Khaola likarolo tseo ka lihlopha tse tšesaane. Pro tip: Ho nolofatsa le ho itšeha habonolo, beha nama ea kolobe ka lehare ho metsotso e ka bang 20 pele.
- Kenya likarolo tsa kolobe ka sekotlolo. Koahela le mongobo oa soy le oli ea sesame e hlabositsoeng (le oli ea chile, haeba u sebelisa). Qoba ho kopanya le ho apara nama ea kolobe. Koahella bonyane metsotso e 30 ho fihlela ho lihora tse 8.
- Tlosa le ho lahla motso oa qetello ea like . Khaola letlalo le leng le le leng ka halofo ka bolelele. Kenya likarolo tse nyenyane ka marang-rang. Hlapa likarolo tse tšoeu, tse bobebe, le tse tala tse omileng-emisa ha karolo e tala ea botala e e-ba e teteaneng kapa e thata haholo.
- Beha leki e tšetsoeng ka lesela ka sekotlolo se seholo ebe o koahela ka metsi a pholileng. Etsa li-leek tse sliced ho pota-pota ho pholletsa le mobu leha e le ofe. Phahamisa litapole tsa leek ka metsing 'me u tšollele thaole e hloekileng ea kichineng kapa lithaole tsa pampiri. Tlhokomeliso: Etsa bonnete ba hore u phahamisa likheo ka metsing, u siea mobu ebe u hlahisa ka morao tlas'a sekotlolo; u se ke ua tšollela ntho e 'ngoe le e' ngoe ka har'a colander, e neng e tla tlosa mobu ebe o khutlela holim'a li-leek!
- Senya setai kapa sekhase se seholo sa ho senya kapa senya pan ka mocheso o phahameng. Kenya tefo ea 1 ea oli ea canola. Ha oli e chesa, eketsa leke. Ho pheha, ho hlohlelletsa hangata le ho hlahisa ntho leha e le efe ea browning ho tloha ka tlase ea pan, ho fihlela liekisi li le bonolo 'me li qala ho sootho, metsotso e 8 ho ea ho e 10. Fetisetsa likeketeng kapa sekotlolo.
- Khutlisetsa pan ka mocheso, eketsa setlolo se setseng sa oli. Ha oli e chesa, eketsa ea kolobe. Pheha, e tsosang hangata, ho fihlela o pheha le ho qala ho sootho, metsotso e 3 ho ea ho e 5.
- Kenya likheo hape ho pan. Khothalletsa ho kopanya ntho e 'ngoe le e' ngoe le ho futhumatsa likheo morao. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 386 |
| Total Fat | 26 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 98 mg |
| Sodium | 307 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 32 g |