Li-garlic tsa Sechaena tsa Mokokotlo oa Khase

Meroho e thata e jereng melemo e nang le phepo e ntle, broccoli e nolofalletsa litlolo tsa Asia ka mokhoa ona o bonolo oa fry sehlakoreng sa sejana se entsoeng ka konofolo e monate le oyster sauce.

Ntho ea bohlokoa bakeng sa risepe ena ke ho etsa bonnete ba hore broccoli e hloekisitsoe pele e tsuba le ho tsosa ka potlako e le hore konofolo e se ke ea chesa.

Seo U tla se Hloka

• 1 lik'hilograma tsa broccoli
• 4 ho ea ho 5 cloves konofolo (peeled le khabeloa chopped)
• 2 tablespoons lero kapa oli ea meroho (bakeng sa ho tsuba)
• 1/2 teaspoon oli ea sesame ea Asia
• Bakeng sa Sauce:
• Dipole tse 2
• moriana oa oyster
• 1/4 senoelo sa moro moro
• 1 isipuni
• Veine ea raese ea Chinese (kapa sherry e omileng)
• 1/2 teaspoon tsoekere
• Bakeng sa Cornstarch Slurry:
• 1 teaspoon cornstarch
• 2 di-teaspoon metsi

Kamoo U ka e Etsang

Lokisetsa Broccoli

1. Tlosa li-stems tse thata botlaaseng ba broccoli. Tloha marotholi 'me u li arole ka bobeli kapa likarolo. Etsa likhahla ebe o li arola ka likarolo tse lesesaane (tse ka bang 1/8-inch thick).
2. Pheha broccoli ka metsing a belang ka metsotso e ka bang 3, ho fihlela e qala ho kokobetsa 'me e be e bonolo empa e sa ntsane e monate. (E-ba hlokolosi hore u se ke ua tlōla tekano.) Beha colander 'me u tšolle ka botlalo.

Etsa Sauce le Cornstarch Slurry

1. Ka sekotlolo se senyenyane, kopanya sauce ea oyster, moro oa khoho, veine ea Chaena kapa veine ea sherry, le tsoekere.
2. Ka sekotlolo se senyenyane se le seng, tsosang cornstarch ka metsing ho etsa "slurry."

Hlohlelletsa Fry the Dish

1. Heat the wok. Ho etsa tlhahlobo ho bona hore na ok eo e chesa hakae, eketsa marotholi a seng makae a metsi ho pan. Haeba metsi a qala ho koala hang-hang, moahi o se a loketse.
2. Kenya likhaba tse 2 tsa peanut kapa oli ea meroho (oli ea sesame e tla sebelisoa qetellong ea sejana) ho ea ho loantšana e futhumetseng, ho senya mohahlauli le ho o fetisetsa morao ho ea pele e le hore oli e tsamaee ka mahlakoreng a pan.
3. Ha oli e chesa, eketsa konofolo. (Ho leka ho bona hore na oli e chesa hakae, eketsang e le 'ngoe kapa tse peli tsa konofolo. Oli e lokela ho qala hang-hang ho pota-pota ka hohle-hohle. Khothalletsa metsotsoana e ka bang 10, ebe u eketsa broccoli. Susumelletsa ho kopanya le konofolo mme u kenye moriana.
4. Fokotsa mocheso ho isa bohareng, koahella moahi le ho pheha ka metsotsoana e ka bang 30. Ho tsosolosa motsoako oa cornstarch / water le ho e eketsa ho motho eo, o hlohlelletsang ho jala. Khothalletsa ho kopanya ntho e 'ngoe le e' ngoe hammoho. Tlosa mosali oa mocheso ebe o tsosa oli ea sesame.
5. Etsa tlhahlobo ea tatso mme u fetole li-seasonings haeba ho le joalo. Sebeletsa hang-hang.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	168
Total Fat	8 g
Fat Satated	1 g
Fat Unsaturated	5 g
Cholesterol	0 mg
Sodium	339 mg
Li-carbohydrate	21 g
Fiber Fiber	4 g
Liprotheine	5 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)