Litlhapi tse nang le monate, tse monate li sebelisoa mosetseng ona oa sesebelisoa sa 'mele se pholileng. Mofuthu o motle oa li-budge steak kapa o pota-potileng o ka sebelisoa hape.
Moea oa soy le tomate e etsa mongobo o phethahetseng bakeng sa nama ea nama ea likhomo le pepper, 'me phofo e nyane ea konofolo e pota-pota.
Haeba u khutšoanyane ka nako, tlōla karolo ea browning. Browning e eketsa tatso , empa ha e hlokehe ka ho feletseng. Tlohela nama ea nama ea phomolo ka phofo ebe ue eketsa ho ea phehelang, ho tlohela oli ea meroho.
Seo U tla se Hloka
- 1 1/2 lik'hilograma lisebelisoa, khaola likoto kapa lihlopha
- 4 tablespoons phofo
- 2 tablespoons oli ea limela kapa
- oli ea mohloaare e sa lekaneng
- 1 e kholo tala pepere e ts'oaretsoeng, e teteaneng ka ho hlobolisa
- 1 eiee e khōlō, e arotsoe ka likaroloana ebe e na le likotoana
- 1 e ka qhibiliha li-mushroom, e tšolloa, e ikhethela
- 1 e ka hlahisa litamati tse nyenyane (14.5 ounces)
- 3 tablespoons tlaase sodium soy sauce
- 1/2 teaspoon phofo ea konofolo
- 1/4 teaspoon pepere e ncha e mongobo
- 1/4 teaspoon pepere e khubelu e khethiloeng, khetho
Kamoo U ka e Etsang
- Beha likotoana tsa steak ka mokotla ka phofo mme o sisinyehe ho apara.
- Hlalosa oli ea meroho ka har'a skillet e khōlō kapa saute ka holim'a mocheso-mocheso o phahameng (kapa crockpot e kenye haeba e boloka e sireletsehile) ebe o soeufatsa likotoana tsa steak ka mahlakoreng 'ohle.
- Ho steak eketsa pepere ea tšepe, eiee e entsoeng ka lekiloeng, 'me u tšolloe li-mushroom tse sliced, haeba u li sebelisa.
- Kopanya litamati le soya ea soya, phofo ea konofolo, pepere e ntšo le pepere e sithabetseng, haeba u sebelisa. Tšela holim'a steak le meroho.
- Koahela mohobi ea liehang ho pheha 'me u phehe ka LOW bakeng sa lihora tse 6 ho isa ho tse 8, kapa ho HIGH bakeng sa lihora tse 4 ho isa ho tse 5.
Flavors e Amehang
Mokhoa o liehang oa ho pheha, haholo-holo sebakeng se tlaase, o ka etsa hore metsi a mangata a se ke a phethoa. Haeba u qetella u e-na le lero le nang le lero le nang le metsi a nang le metsi a mangata, senya metsi ka har'a sekoahelo (pele u eketsa letsoai). Koahela ka metsotso e seng mekae ka mocheso o mofuthu ho fokotsa le ho lebisa tlhokomelo ho batho ba nang Latsoang mme u fetole linako, ha ho hlokahala.
Litlhahiso tsa Tšebeletso
Sebeletsa ka raese e chesitsoeng e chesang, li-noodle tse ntle, kapa litapole le linaoa tse tala tse tala kapa broccoli.
Etsa Likhopolo Pele
Bosiung ba pele u rera ho pheha, tšela pelepele le lieiee 'me u li kenye ka setsing le li-mushroom tse tšetsoeng ka sliced. Sebakeng se seng ho na le samati, moriana oa soya, phofo ea konofolo, le pepere e sithabetseng, haeba u sebelisa. Refrigerate ntho e 'ngoe le e' ngoe ho fihlela letsatsing le hlahlamang ha u se u itokiselitse ho bokella lisebelisoa ho moapehi ea liehang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 381 |
| Total Fat | 18 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 96 mg |
| Sodium | 827 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 36 g |