Keletso ena ea meroho e halikiloeng habonolo e bonolo ho e etsa ebile e rata joaloka moferefere o lokela ho - o monate haholo ebile o hloekileng. E boetse e hlile e fetoha. U ka e sebeletsa e le sejana se seng kapa u kenyelletsa shrimp, kana kapa tofu bakeng sa ho kena ka tlung e kholo. Hape, o ka ikhethela lihlahisoa tsa meroho tse thehiloeng ho se secha le moo u lulang teng. Recipe e kenyelletsa mekhoa ea mefuta ea limela / vegan e etsang liphello tse lekanang hantle. Thabela!
Seo U tla se Hloka
- Tbsp 2 ho ea ho 3. oli ea meroho
- Tbsp 3 ho ea ho 4. veine e tšoeu (kapa sherry, kapa ho pheha veine / sherry)
- 3 ho ea ho 4 cloves konofolo (khabeloa chopped)
- 1 ho ea ho 2 likhahla tse khubelu tse khubelu (tse hahiloeng ka khauta, OR 1/2 ho 3/4 tsp.
- Ho ikhethela: li-cashews tse halikiloeng ka letsoho
- Bakeng sa Sauce:
- 1/3 senoelo
- khoho ea (kapa meroho / liphoofolo tse fosahetseng tsa khoho haeba limela tsa limela)
- 2 1/2 tbsp. mofuta oa li-oyster (kapa moriana o motsoako oa fry)
- 1/2 tbsp. tsoekere e sootho
- 2 tbsp. sherry
- 3/4 tsp. cornstarch
- Bakeng sa Meroho:
- 1 rantipole (e tranelitsoeng)
- 1/2 senoelo sa cauliflower
- Likopi tse 1 ho ea ho 2 li-mushroom (tse leselitsoeng)
- 1 pepere e khubelu (e teteaneng)
- Likopi tse 1 ho ea ho 2 broccoli
- Likopi tse peli bok choy kapa baby bok choy, makhasi a maholo a khethiloeng likoto
Kamoo U ka e Etsang
- Kopanya moriana o motsoako oa motsoako o kopantsoeng, o eketsa cornstarch ea ho qetela le ho whisking ka fereko kapa whisk ho fihlela e qhibiliha. Beha ka thōko.
- Hlahla setlolo kapa sekhase se seholo se chesang ka mofuthu-mocheso o phahameng.
- Etsa ka har'a oli ebe o pota-potile, ebe u eketsa konofolo le chili. Qetella ka metsotso e le 'ngoe ho lokolla monko o monate (konofolo e lokela ho lula e tšoeu, eseng e sootho bakeng sa tatso e ntle).
- Eketsa e tiileng ka meroho pele - rantipole le cauliflower - ho phaella ho phatloha kapa veine kapa sherry (hoo e ka bang 1 Tbsp).
- Qetella ka metsotso e 2-3, kapa ho fihlela lik'hoete li khanyang lamunu 'me li fokotsoe hanyenyane. Eketsa ho feta veine / sherry neng kapa neng ha pan e ome - 1 tbsp. ka nako ea ho boloka lisebelisoa li lla hantle.
- Kenya li-mushroom le pepere e khubelu hammoho le tbsp ea 2 ho ea ho 3. ea moriana o tsitsitseng o o entseng. E-ba le metsotso e meng hape, kapa ho fihlela li-mushroom li pheha. Haeba pan e ome, eketsa moriana o eketsehileng.
- Eketsa broccoli le bok choy, hammoho le moriana o tsitsitseng. E-ba le metsotso e 2 ho ea ho e meraro ka letsoho, ho fihlela broccoli e le botala bo botala empa limela li sa ntsane li monate. Mahlaka a makhooa a bok choy a boetse a lokela ho boloka boholo ba pherekano ea bona.
- Kenya li-cashews (haeba u li sebelisa) 'me u tsoele pele.
- Tlosa mofuteng le tatso-tekanyo, u eketsa moriana oa oyster o moholo kapa meroho e nang le meroho haeba e se letsoai kapa e monate ka ho lekaneng. Haeba le letsoai le le leng, eketsa ho qeta lime kapa lero la lemone. Phofo e eketsehileng e ka kenngoa bakeng sa linoko tse ngata.
- Sebeletsa ka raese 'me u thabele!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 166 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 376 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |