Ho apara leseli le mahe a linotši ho fana ka litebelisoa tse lekaneng feela ho tatso e tsitsitseng ea leoatle scallops e sebelisitsoeng betheng ea meroho e tsoakaneng.
Seo U tla se Hloka
- Bakeng sa ho apara mahe a linotsi:
- Hoo e ka bang 1/3 senoelo se pholileng ka lero la lime (lime tse peli ho isa ho tse 3)
- Li-teaspoon tse 5 mahe a linotši, kapa ho latsoa
- 1 Veine e tšoeu ea veine kapa veine ea raese
- Bakeng sa Leoatle la Leoatle Scallops:
- 2 Khabapo e entsoeng ka oli kapa ea peanut (hoo e ka bang)
- 1-1 / 2 ho ea ho 2 lik'hilograma tsa leoatle la scallops, le hahiloeng ka lehare
- Li-handful tse 3 Lihlahisoa tse tsoekere (tse kang pea letlobo, watercress kapa arugula tse tsoakiloeng le mesclun)
- Li-meroho tse 2 tse hahiloeng ka letsoho, tse kang pepere ea orange le jicama
Kamoo U ka e Etsang
Ho apara:
Sebakeng se seng se sa sebelisoeng, senya motsoako oa motsoako, mahe a linotši , le letsoai ho fihlela mahe a linotši a kenngoa ka ho feletseng. Latsoang mme u fetole ka mokhoa o nepahetseng. Beha ka thōko.
Ho etsa scallops:
Oli e futhumetseng ka sesepa se seholo sa tšepe kapa sekoti sa mahlahahlaha se sepakapakeng. Kenya li-scallops tse 'maloa ho li pata, u hlokolose hore u se ke ua tšela pan (haeba li-scallops li haufi haholo, mongobo oo ba o tsoang o ke ke oa phonyoha,' me scallops e tla chesa, e se ke ea phenyekolla).
Pheha metsotso e 2 ho ea ho e 4 ka lehlakoreng le leng (le bonyane metsotso e 30 ho feta kamoo u nahanang kateng) ho fihlela boroa khauta ka ntle le scallops e ka fetoha habonolo. Etela 'me u phehe ho fihlela opaque hohle (tlosa 1 scallop' me ue khaole ho buisana). Fetisetsa kopeng; pheta-pheta le setseng sa scallops.
Ho sebeletsa, lokisetsa meroho le meroho holim'a lipoleiti ka bomong. Beha li-scallops ka holimo, liaparo tsa whisk ho apara hape, ebe li phunyeletsa ka holimonyana.
Ho sebeletsa: lik'hilojule tse 382, lik'hilojule tse 31 lekholong ho tloha mafura, ligrama tse 48 tsa protheine, ligrama tse 16 tsa lik'habohaedreite, 2 dikgerama ka kakaretso, mafura a 13 a mafura, 92 mg k'holeseterole, 700 mg sodium.
Mohloli oa Recipe: ke Katherine Fausset, et al; (Libuka tsa Villard)
E ngotsoe ka tumello.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 174 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 32 mg |
| Sodium | 520 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 17 g |