Botle ba sejana sena ke hore bo bonolo ebile bo feto-fetoha: nama ea nama ea kolobe, ea khoho kapa ea tofu e ka nka sebaka sa nama ea likhomo, 'me meroho e meng e tala e kang broccoli e ka sebelisoa ho e-na le li-peas tsa lehloa.
Seo U tla se Hloka
- 3/4 lik'hilograma tse sekete
- 3 tablespoons oli (bakeng sa ho tsuba-frying, kapa ha ho hlokahala)
- 1 1/2 diaspuni konofolo (minced)
- 5 hape li-ounces tsa lehloa tsa lehloa (tse hloekisitsoeng)
- 1/4 teaspoon letsoai (kapa ho latsoa)
- 1 ho ea ho 2 tablespoons metsi (kapa kana moro kapa raese veine)
- Bakeng sa Marinade:
- Di-teaspoons tse 2 veine ea raese ea Chinese (kapa sherry e omileng)
- 1 1/2 diaspuni hlahisa soy sauce
- 1 1/2 diaspuni tse mongobo o motsoako oa soy
- 1/2 teaspoon oli ea sesame
- pepere e ntšo, ho latsoa
- 1 teaspoon tsoekere
- Likhasepo tse 2 tsa morose
Kamoo U ka e Etsang
1. Khaola mouoane ho tšela lijo-thollo hore o be mokhutšoanyane o bolelele ba lisenthimithara tse 2/2. Beha nama ea likhomo ka sekotlolo ebe o eketsa lisebelisoa tsa marinade (veine ea raese kapa sherry e omeletseng, li-soy sauces, oli ea sesame ea Asia, pepere e ntšo, tsoekere le cornstarch ) ka nako e le 'ngoe, ho eketsa cornstarch last. Kopanya hantle le nama ea likhomo mme u tsamaee ka metsotso e 15.
2. Chesa moahi kapa skillet e boima ka sekhahla-phahameng ho fihlela mocheso o phahameng, ebe o eketsa oli ea likhaba tse 2.
Ha oli e chesa, eketsa nama ea nama. Etsa lipatlisiso (tse sootho) ka motsotso, ebe u hlohlelletsa-pele ho fihlela bofubelu bo felile 'me nama ea khomo e pheha. Tlosa nama ea khomo ka pan 'me u tsoe. Tlosa pan.
3. Noa oli e kopanngoa e 1 ea wok kapa skillet. Ha oli e chesa, eketsa konofolo le lierekisi tsa lehloa. Hlohlelletsa-li-peas tsa lehloa, li tsoele pele, ho fihlela li fetoha botala (ho fihlela metsotso e 2). Fafatsa letsoai holim 'a lierekisi tsa lehloa ha u ntse u tsuba.
4. Eketsa nama ea khomo ka pan. Eketsa moro oa kana, metsi kapa raese veine. Hlohlella motsotso o mong ho kopanya ntho e 'ngoe le e' ngoe hammoho. Sebeletsa chesang.
Litlhahiso tsa ho pheha: Bakeng sa tatso e eketsehileng, sebelisa oli e boletsoeng pele ho eona ha u tsosoa-u tšela nama ea khomo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 200 |
| Total Fat | 8 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 67 mg |
| Sodium | 447 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 25 g |