E hlophisitsoe ke Liv Wan
Sebaka sena sa pepere se ka sebetsa ho batho ba 4 'me recipe e kopantsoe le meroho e fana ka protheine eohle eo ue hlokang hammoho le phepo e nepahetseng. Motho eo pele e leng setsebi sa lijo tsa Machaena o ile a ngola ka ho tšollela gravy holim'a raese empa haeba u se seholo se nang le li-gravy, tamati e ncha ea 1 kapa ea 2 e nkiloeng ka tomate, e kenyelletsa pane le soy sauce 'me u etse moro motsoako.
Bakeng sa risepe ena, u ka sebelisa mofuta ofe kapa ofe oa pepere ea tšepe e mebala. U ka boela ua sebelisa sirloin, rump, fillet kapa mofuta ofe kapa ofe oa steak eo ue batlang.
Seo U tla se Hloka
- 1 ¼ - ½ lik'hilograma tsa li-sirloin steak
- 1 senoelo sa li-mushroom (tse leselitsoeng)
- 2pelepele (ke khetha ho sebelisa pelepele ka mebala e fapaneng ho etsa sejana sena se shebahala se thahasellisa mme se mebala-bala)
- 1 eiee e bohareng (e khaotsoe)
- 1 garlic clove (e tsitsitsoeng, e qhibililoe le e khethiloeng ka halofo)
- 1 14- ho na le poone ea lesea kapa poone e ncha ea lesea
- Bakeng sa Li-seasonings:
- ¼ senoelo
- sauce e bonolo ea soya
- ¾ senoelo sa nama ea linotši
- 1 tablespoon cornstarch
- 1 tablespoons tse 2 ½ metsi
- 2 tablespoons oli kapa margarine (bakeng sa ho tsuba)
- 2 diaspuni tse tsoekere
- 1 senoelo, tomate (stewed)
- Letlapa la letsoai le fatše, ho latsoa
Kamoo U ka e Etsang
Litsela:
- Fokotsa moeeng ka metsotso e 15-20 (sena se tla nolofalletsa ho khaola). Khaola li-steak hore li be maqheka a mosesaane.
- E hlakola li-mushroom ka lesela le nang le mongobo ebe o khaola likotoana ho etsa senoelo se le seng.
- Tlosa li-stems le lipeo ho tloha pelepele ea tšepe 'me u khaole ka letsoho.
- Peel 'me u robe onion le clove clove.
- Hlakola lijo tsa poone ea lesea 'me u kene ka metsing a batang metsotso e 15-20 ebe u hlatsoa tlas'a metsi a batang. Haeba u sebelisa poone e ncha e ntan'o hlatsoa ka metsi a batang le ho phalla.
- Kopanya sauce ea soya le moro oa nama. Beha ka thōko.
- Kopanya cornstarch le metsi mme u behelle ka thōko.
- Etsa likhaba tse 2 tsa oli kapa margarine poto e khōlō ea skillet kapa ea ho chesa ka mocheso o phahameng. Tšoaea nama, u retelehele hang.
- Fetola mocheso ho fihlela ho seaplane. Phunya nama ka lehlakoreng le leng ebe o eketsa eiee le konofolo sebakeng sa ho chesa.
- Kenya li-mushroom le poone ea lesea. Pheha metsotso e le 'ngoe.
- Kenya peo ea soya le moro oa nama. Hlohlelletsa tsoekere. Tlisetsa ho pheha, ebe o fokotsa mocheso, o koahela le ho omisa ho fihlela nama e le bonolo (sena se tla nka hoo e ka bang metsotso e 25-30).
- Eketsa pelepele le tomate ea stewed. Koahela 'me u phehele metsotso e 5-10.
- Tlisetsa pheha 'me u hlohlelletse motsoako oa cornstarch le metsi. Cook, susumetsang maikutlo kamehla bakeng sa 4-5 metsotso ho fihlela lijo ke teteaneng le bubbling. Latsoang 'me u kenye letsoai le pepere haeba u lakatsa. Sebeletsa ka raese e phehiloeng.
- Haeba u rata risepe ena joale u ka rata sejana se seng "Sejo se Chesang sa Machaena " - Motsoako o monate o nang le barbecue le sauce le Worcestershire.
Ho senyeha ha phepo e nepahetseng (e thehiloeng ho 4 servings, ho sebelisa lithane tse 1 ¼ tsa sirloin steak le tlaase ea sodium ea moro):
Ts'ebetso e 'ngoe le e' ngoe e na le: Li-calories 457, 22g lik'habohaedreite, liprotheine tse 34g, 25 g Palo ea mafura, 92g Mafura a satruated, 11g Mafura a Monounsaturated, 3 g, Mafura a Polyunsaturated, 89mg Cholesterol, 2g Fiber, 851mg Sodium, 830mg Potassiamo, 67mg Vithamine C.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 575 |
| Total Fat | 15 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 48 mg |
| Sodium | 1,801 mg |
| Li-carbohydrate | 80 g |
| Fiber Fiber | 6 g |
| Liprotheine | 30 g |