Sengoli Stephen Wong o ngola: Ho e-na le hore ho be le custard, Machaena a bitsang sejana sena "lijo tsa nama" 'me a se fepe ka raese e le hore a boloke matla. Bakeng sa ho fokotsa ho feta mafura, tlosa mahe a feletseng ka mahe a makhooa a makhooa.
E sebeletsa 4
Seo U tla se Hloka
- 1/2 limilione tse likete tsa nama ea kolobe
- 1 teaspoon soy sauce
- 1/2 teaspoon oli ea sesame
- 1/2 pepere ea pepere
- 1 teaspoon cilantro (khabeloa e khaotsoe)
- 1 thispone tala onion (khabeloa chopped)
- Ginger e le 1 e kopanngoa (minced)
- 1 1/2 teaspoon cornstarch
- Bakeng sa Motsoako oa Mahe:
- 2 mahe a maholo (a otloa)
- 1/2 senoelo sa khoho ea khoho
- 1/4 teaspoon letsoai
- 1/4 teaspoon oli ea canola
- 1 thispone tala onion (khabeloa chopped)
- Hloekisa: 1 sprig cilantro (e qhibililoe kapa e tlohe kaofela)
Kamoo U ka e Etsang
Sebakeng se tebileng sa oli se nang le ovenproof se lumellanang le sekepe, kopanya lik'honngoe tsa kolobe. Setlolo se entsoeng ka setlolo se koahetsoeng ho koahela tlase ea sejana.
Ka sekotlolo, ts'ehetsa metsoako ea motsoako oa lehe.
Tšela motsoako oa mahe holim 'a nama' me u phunye. Beha mocheso oa mouoane le mouoane holim'a sehlahisoa-mocheso o phahameng ka metsotso e 10. Koala mocheso 'me u lumelle hore custard e lule, e koahetsoe, ka metsotso e 5. Hlobisa ka cilantro le ho sebeletsa.
E mong le e mong o kenyeletsa: lik'hilojule 128, 2 g lik'habohaedreite, liprotheine tse 16 g, mafura a 6 g, mafura a mafura a 2 g, 142 mg k'holeseterole, fiber, 288 mg sodium, 248 mg potassium.
Mohloli o motle oa thiamine le vithamine B12. Mohloli o motle oa fiber le vithamine E. Kakaretso ena e ngotsoe ka tumello ea Stephen Wong's HeartSmart Chinese Cooking.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 243 |
| Total Fat | 14 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 275 mg |
| Sodium | 260 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 0 g |
| Liprotheine | 24 g |