Hang ha o bona kamoo ho leng bonolo kateng ho etsa recipe ea raese e entsoeng ka raese, ha ho mohla u tla batla ho laela hape. Ntho e ntle ka risepe ke hore e rarahane haholo. U ka sebelisa hoo e batlang e le mofuta ofe kapa ofe oa meroho eo u nang le eona ka letsoho, e leng tsela e ntle ea ho sebelisa litlhapi tse setseng tse fokotsehang ho crisper ea hau. E thata le e kholoanyane meroho, e kang broccoli kapa cauliflower florets, e tla hloka nako ea ho pheha nako e telele, kahoo lumella nako e eketsehileng, ha ho hlokahala.
Bakeng sa ho eketseha ha fiber, leka ho sebelisa raese e sootho ho e-na le raese e tšoeu bakeng sa recipe ena.
Seo U tla se Hloka
- 2 teaspoon oli ea mohloaare, arotsoe
- 2 mahe a maholo, a otloa
- 1 tablespoon minced konofolo
- 1 senoelo dierekisi tse serame le lihoete, tse thawed
- 4 dikopi tse phehiloeng
- raese
- Likopi tse peli tse khohotsoeng
- 1/4 senoelo sa soy sauce
- 1/4 senoelo se tšetsoe liiee tsa selemo
- Lihlahisoa tse 1 tsa linaoa tse ncha
Kamoo U ka e Etsang
- Hlatsoa moahi kapa skillet e kholo ka mocheso o phahameng. Kenya teaspoon e 1 ea oli 'me u phunyeletse ho apara tlase ea pan. Eketsa mahe, qhaqha, ebe o fetisetsa sekotlolo.
- Hlakola mok o nang le thaole ea pampiri. Eketsa teaspoon e setseng ea oli ho wok. Kenya konofolo 'me u tsoele pele ka metsotsoana e ka bang 20.
- Eketsa lierekisi le lihoete, tsosa-frying ho fihlela u nolofalitsoe. Eketsa raese le likhoho le ho tsuba, ho tlōla li-clumps tsa raese ka khaba ea lehong kapa spatula.
- Eketsa moriri oa soy le ho hlohlelletsa ho fihlela li-flavors li tla hammoho, metsotso e ka bang 1.
- Khothalletsa hore u tsebe Li-eiee tsa selemo, limela le linaha tse phehiloeng. Hlahloba-qeta metsotso e 'ngoe hape. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 599 |
| Total Fat | 19 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 220 mg |
| Sodium | 773 mg |
| Li-carbohydrate | 69 g |
| Fiber Fiber | 4 g |
| Liprotheine | 36 g |