Li-mushroom tse sauteedeng li phethehile ho latela li-steak tse halikiloeng. U ka li lokisetsa ka mor'a hore li-steaks li tlohe ka har'a grill le ho phomola, kapa u sebelise khalase ea hao ea khase lehlakoreng la mollo ebe o pheha ka nako e le 'ngoe.
Ka tsela leha e le efe, u tla qetella u e-na le mohopolo o tsotehang oa steak. Li-mushroom tsena li monate ho lekaneng hore li sebetsane le tsona, ho sa tsotellehe hore na u ikemiselitse ho etsa'ng, u tla khahlisoa ke sejana sena.
Seo U tla se Hloka
- 1 lik'hilograma / 450 g
- Li-mushroom tsa Crimini , li hloekisitsoe ebile lia hloekisoa
- 2 clove
- garlic , minced
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 tablespoons / mL 30 veine e tšoeu
- 1/4 senoelo / 60 mL e qhibililoeng lekhasi la parsley
- 1 teaspoon / 5 mL
- Sauce ea Worcestershire
- 1/2 teaspoon / 2.5 mL letsoai
- 1/2 teaspoon / 2.5 mL bonolo e phofo
- 1/2 teaspoon / 2.5 mL eiee ea phofo
Kamoo U ka e Etsang
- Hlatsoa 'me u tšele li-mushroom hore u be lilae tse teteaneng (hoo e ka bang lilae tse 4 ka li-mushroom).
- Noa oli ea mohloaare ka pane 'me u kenye li-mushroom. Nako le konofolo, letsoai, pepere, phofo le phofo ea onion.
- Fokotsa mocheso ho ea bohareng ba mahareng 'me u lumelle li-mushroom ho pheha metsotso e 5 ho ea ho e supileng.
- Etsa hore mocheso o khutlisetsoe ho fihlela ha o le bohareng ho feta metsotso e le 'ngoe ebe o kenya veine e tšoeu le sauce ea Worcestershire.
- Lumella motsoako ho phunya metsotso e le 1 ho ea ho 2, o susumetsa li-mushroom ho apara.
- Tlosa mocheso 'me u kenye parsley. Sebeletsa ka holim'a sekepe kapa u se sebelise e le sejana se lehlakoreng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 102 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 245 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |