Phoofolo ena ea khomo ea Thai le broccoli e tsoelang pele e monate e bile e monate haholo ho feta ea Chinese, e nang le tatso e tebileng le tse ling tse ngata (sena se ka fetoha ho latela seo u se ratang).
Nko ea khomo e khaola 'me e tsuba ka potlako le habonolo hammoho le broccoli, pepere e khubelu le sauce e monate. Broccoli e hlile e sebetsa sejaneng sena, kaha e nka ka ho feletseng mongobo 'me e fana ka khanya e ntle e kenyelletsoeng.
Sebeletsa ka raese ea jasmine e hlabang e bonolo bakeng sa lijo tse bonolo tsa Asia lijo tseo lelapa la hau le tla li rata.
Seo U tla se Hloka
- 1/2 ho ea 1 lik'hilograma tse likete tsa khomo ea likhomo (kapa tse ling tse fokolang)
- Oli ea limela tse 2 ho ea ho tse 3
- 1 shallot (kapa 1/4 senoelo se pherese onion, khabeloa chopped)
- 3 ho ea ho 4 cloves konofolo (khabeloa chopped)
- Likaroloana tse peli tsa sesepa (lesela le lekanngoeng le le tšesaane ka likotoana tse kang likotoana)
- 3 tablespoons sherry (kapa pheha sherry kapa veine e khubelu)
- 1 sehlooho se seholo sa broccoli (khaola ka florets e boholo-holo)
- 1 pepere e khubelu (e tšoaetsoe ka mekhabiso e tšesaane)
- 1 teaspoon cornstarch (e qhibilihantsoeng ka likhaba tse tharo tse pholileng)
- 1 teaspoon oli ea sesame
- Bakeng sa Marinade:
- 3 tablespoons soy sauce
- 1 teaspoon tsoekere e sootho
- 1 teaspoon cornstarch
- Bakeng sa Sauce e Tsubellang:
- 1/2 senoelo sa khoho ea khoho
- 3 tablespoons-oyster-flavored sauce
- 1 tablespoon tlhapi sauce
- 1 ho ea ho 2 diaspuni tse tsoekere tse sootho (ho latsoa)
- 1 ho ea ho 2 li-chilies tse khubelu (li-minced, kapa likhapone tse tharo tsa 1/2 ho ea ho 3/4 tse omisitsoeng, li latsoa)
Kamoo U ka e Etsang
- Khaola li-steak ka lehlakoreng le leng (ka lehlakoreng le leng) ho ea ka likhahla tse tšesaane tse peli ho ea ho tse 3 le ho beha sekotlolo.
- Etsa marinade ka ho kopanya soy sauce, likhabapo tse 2 tse tsoekere e sootho, le 1 teaspoon cornstarch, e hlohlelletsang hantle ho qhaqha tsoekere.
- Tšela sena holim'a nama ea likhomo le ho lahlela. Beha ka thōko.
- Etsa mouoane o tsitsitseng ka ho kopanya ka senoelo kapa sekotlolo se senyenyane 1/2 senoelo sa samoso, sauce ea samster, sauce ea tlhapi, likhabapo tse 1 ho tse peli tse tsoekere e sootho, le li-chilies, li hlohlelletsa hantle ho qhaqha tsoekere. Beha ka thōko.
- Hlahla setlolo kapa sekhase se seholo se chesang ka mofuthu-mocheso o phahameng. Kenya oli ea limela ebe u pota-potile, ebe u eketsa shallot / onion, konofolo le ginger. Susumetsa metsotso e le 1 ho lokolla monko o monate.
- Eketsa nama ea khomo hammoho le marinade ea eona. Susumella ho fola ho fihlela ho soeufala, metsotso e 4 ho isa ho e 5. Eketsa sherry ha u ntse u hlohlelletsa fry ho boloka pan e le mongobo.
- Eketsa broccoli le pepere e khubelu hammoho le moriana oa fry. Fokotsa mocheso ho isa bohareng le ho bososetsa metsotso e 5, ho susumetsa ka linako tse ling, ho fihlela meroho e fokotseha empa e ntse e boloka e senya.
- Hlohlelletsa motsoako oa cornstarch le motsoako oa metsi. Push mefuta e meng ka thōko ho ea mosali ea ho senola moferefere oa spate sauce. Kenya motsoako oa metsi a cornstarch 'me u hlohlelletse ho ntša mongobo. Ebe o hlohlelletsa Fry ntho e le 'ngoe hammoho.
- Tlosa mocheso le ho phalla ka oli ea sesame. Latsoang teko ea sejana. Haeba e se letsoai kapa e monate ka ho lekaneng, eketsa moriana oa tlhapi ho fihlela tatso e lakatsehang e finyelloa. Haeba le letsoai bakeng sa tatso ea hau, eketsa ho penya kalaka kapa lero la lemone. Haeba e se monate, eketsa tsoekere e seng kae. Kenya ho eketsehileng bakeng sa mocheso o eketsehileng.
- Sebeletsa ka raese e ngata ea jasmine. Thai sauce le eona e ka etsoa ka lehlakoreng le leng bakeng sa ba ratang ho ba monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 468 |
| Total Fat | 20 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 76 mg |
| Sodium | 1,357 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 6 g |
| Liprotheine | 33 g |