Monate oa Potate Broccoli Curry

Ho bonolo ho e etsa ena e ntle ea Potato Broccoli Curry. Ikutloe u lokolohile ho lokisa boemo ba linoko hore u lumellane le litakatso tsa mang kapa mang ea bokelloeng ho pota tafole ea hau. E 'ngoe ea bonus: o ka hlakola ntho e' ngoe le e 'ngoe ho fihlela ka letsatsi esale pele-sekoahelo feela' me u se chese ho fihlela u se u itokiselitse ho lahlela ntho ka hare ho pitsa.

Tlhokomeliso: Sena se entsoe ka lebese le tloaelehileng la kokonate, le nang le lithane tsa tatso le ho le boloka hammoho esita leha le phehiloe. Haeba u khetha ho sebelisa lebese la kokonate le tlaase, u se ke ua lumella hore e be e pheha kapa e tla arohana.

Seo U tla se Hloka

• Litapole tse peli
• Hlooho e le 'ngoe (hoo e ka bang limilione tse 1)
• broccoli
• 2 cloves konofolo
• 1-3 e ncha
• li-chiles tse chesang
• 4 eiee e tala
• Ginger e ncha ea 1-inch
• 2 tablespoons oli ea limela (kapa oli ea canola)
• 1/2 teaspoon letsoai le letle la letsoai
• 2 15-ounce makotikoti a lebese la kokonate
• Mokhabiso oa ho ikhethela: cilantro

Kamoo U ka e Etsang

1. Etsa litapole mme u li khaole ka likotoana tsa loma. Hloekisa broccoli 'me u e khaole ka flores e boholo-holo. Ebola sehlahla sa broccoli 'me u se khaole ka makhetlo a lesesaane.
2. Etsa mosebetsi o mong le o mong oa ho etsa li-prep: Peel le ho fokotsa konofolo; khabeloa ho khaola li-chiles; trim le ho tšela liiee tse tala; peel le grate ginger. Li behe ka thōko hohle.
3. Ka pitsa e phallang ka mocheso o phahameng, chesa oli. Eketsa konofolo, li-chiles, eiee, ginger, le letsoai. Pheha, e hlohlelletsang, ho fihlela o tlosa monate le monko o monate, hoo e ka bang metsotsoana e 30. Eketsa litapole le lebese la kokonate ebe o tlisa pheha. Fokotsa mocheso ha u bosula ebe o pheha metsotso e 10.

1. Eketsa broccoli mme u phehe ho fihlela meroho e le bonolo, metsotso e ka bang leshome.
2. Sebeletsa monokotšoai o chesang, holim'a raese e phehiloeng mme o khabisitsoe ka cilantro, haeba u rata.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	755
Total Fat	59 g
Fat Satated	46 g
Fat Unsaturated	7 g
Cholesterol	0 mg
Sodium	547 mg
Li-carbohydrate	57 g
Fiber Fiber	13 g
Liprotheine	13 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.)