Haeba u rata li-mushroom tse saateloa ka veine e khubelu e sebeletsang libakeng tsa li-steakhouses, u fihlile sebakeng se nepahetseng. Ke sejana se bonolo le se bonolo ho se etsa.
Li-mushroom tse nang le li -mushroom li tlatsetsa tse monate ho li -steak tse khabisitsoeng kapa tse halikiloeng. Li-mushroom li ntlafatsa tatso ea nama ea khomo. Ba boetse ba etsa lijana tse ngata tsa meroho bakeng sa lijo tse ka bang teng, 'me li pheta hantle. Ka kopo, bala lintlha tsa ho pheha ka tlase pele o qala ho pheha.
Seo U tla se Hloka
- 2 tablespoons botoro
- 1 1/2 lik'hilograma li-mushroom li-mushroom tse kenyelletsoang limela, li hlatsoe li hloekileng ebe lia felisoa (sheba lintlha)
- 6 clove
- konofolo , e lesotsoe ka tšesaane
- 1/2 seaplane
- monate o monate , khaola likarolo tse 1/4-intshi
- Fafatsa le letsoai la kosher
- 3/4 senoelo sa veine e khubelu e monate
- 1/4 senoelo se matla sa khomo ea khomo
- Letsoai la khorate le mobu o sa tsoa khuoa
- pepere ho latsoa
Kamoo U ka e Etsang
- Beha skillet e kholo, e tebileng, e boima ho feta bohareng-mocheso o phahameng.
- Ha skillet e chesa, qhibilihisa botoro le marulelo ho apara tlase ea pan.
- Eketsa li-mushroom, konofolo le liiee tse monate .
- Fokotsa ka bonolo ho apara meroho ka botoro.
- Fafatsa ka letsoai mme u phehe, o hlohlelletsa hangata, ho fihlela li-mushroom li ntša metsi, hoo e ka bang metsotso e 5.
- Tsoela pele ho tsuba ho fihlela mokelikeli o se o le hoo e ka bang, empa ha ho joalo, oa fetoha mouoane.
- Eketsa veine e khubelu le khomo ea nama ea khomo.
- Fokotsa mocheso le ho omisa ho fihlela mokelikeli o fokotsehile halofo, hoo e ka bang metsotso e meng e 5.
- Latsoang 'me u kenye letsoai le pepere e eketsehileng ha ho hlokahala. (Li-mushroom li atisa ho rata letsoai le leholo.)
- Sebeletsa lehlakore le li-steak tse khabisitsoeng kapa tse hahiloeng kapa e le sejana se lehlakoreng bakeng sa ho kena liprotheine leha e le life.
Lintlha
• Haeba u sebelisa li-mushroom tse khōlō tsa limela, u li khaole likarolong kapa tse tšeletseng, ho itšetlehile ka boholo. Haeba u sebelisa bo-mushroom bo-mushroom, tse nyenyane li ka sala li phetse hantle, ha tse kholo li ka khaola halofo. Li-mushroom tsa Portobello li boetse li sebetsa hantle 'me li na le tatso e tebileng, e nang le monate e phethehileng le nama. Sebelisa mofuta oo u o ratang.
• Li-clove tse tšeletseng tsa konofolo li ka 'na tsa bonahala li le ngata,' me ka sebele u ka fokotsa chelete eo ho lumellana le tatso ea hau. Leha ho le joalo, hopola hore o tšela konofolo, joalo ka litlolo tsa konofolo, e pheha ka tatso e matla haholo ho feta e kentse kapa e nang le konofolo. U ka ba ua batla ho eketsa li-clove tse fetang tse tšeletseng. Haeba u hlile u batla konofolo e hlaheletseng ea konofolo, tobetsa kapa ka tlaase u khaole konofolo. Tse nyane li khaoloa, matla a tsona a matla.
• Ha e le veine e khubelu, veine e khubelu e lefifi e tla e etsa, leha e le veine e omileng. Haeba u sa noe veine, reka li-4-packs tse nyenyane tse 4 ho lula u pheha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 108 |
| Total Fat | 3 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 8 mg |
| Sodium | 99 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |