Hlohlelletsa monokotšoai ke e 'ngoe ea lijo tse tloaelehileng le tse ratoang haholo ka lijo tsa Sechaena le nama ea likhomo le broccoli ke e' ngoe ea li-direse tse ratoang ka ho fetisisa.
Hase feela hore u ka fumana sena lijong tsa Machaena ka Bophirima empa batho ba Sechaena ba boetse ba rata sejana sena Chaena. Bohobe le broccoli li na le lisebelisoa tse phetseng hantle 'me li ja haholo.
Ho na le litsela tse ngata tse fapaneng tsa ho pheha ts'ebetso ena-ka bolokolohi. Mona ke phetolelo e le 'ngoe e monate.
Seo U tla se Hloka
- 10.5 ounces / 300 g e khotsofatsang nama ea likhomo (e tšetsoe kapa e julienned)
- 12 ounces / 350 g broccoli
- 1 ho ea ho 2 di-teaspoon letsoai (bakeng sa metsi a belang)
- 2 cloves konofolo (leliloeng)
- 1 ginger ea teaspoon (khabeloa e khaotsoe)
- 1 teaspoon tamati ea litapole (kapa cornstarch e kopantsoeng le tablespoons tse peli tsa metsi)
- Bakeng sa Marinade:
- 1/2 lehe le leholo le leholo
- 1/2 tablespoon litapole tsa starch (kapa cornstarch)
- Khaba ea 1/2
- veine ea raese (kapa veine ea Shaoxing)
- 1 isipuni
- sauce e bonolo ea soya
- 1 tablespoon oyster sauce
- Khaba ea 1/2 ea tsoekere (demerara)
- 1/2 teaspoon pepere e ntšo
- Ho ikhethela: 1/4 teaspoon ho baka soda le ho e
Kamoo U ka e Etsang
Etsa Marinade
- Ka sekotlolo se seng se seholo, kopanya hammoho lekhasi le leqhoa la 1/2 la sethopo la asene ea litapole, veine ea raese, moriana oa soya, moriri oa oyster, tsoekere le pepere e ntšo.
- Eketsa nama ea khomo, e koahe ka botlalo, 'me u tsamaise marinate bonyane metsotso e 30. Haeba u batla hore nama ea khomo e be le litlhaku tse ngata 'me e be e nyenyane haholoanyane u ka eketsa soda le ho ikhethela.
Lokisetsa Broccoli
- Khaola broccoli ka peterole e nyenyane ea motho ka mong. Pheha pitsa ea metsi ka likhabapo tse 1 tsa 2 tsa letsoai ebe u tšela broccoli metsing metsotsoana e 20 ho ea ho e 30.
- Hlakola metsi 'me u sokele broccoli ka metsi a sephara / a batang ka potlako ho e kokobetsa.
Hlohlelletsa Fry the Dish
- Ho futhumatsa moahi o nang le oli, hlohlelletsa Fry konofolo le ginger pele o eketsa nama ea khomo 'me u hlohlelletse fry metsotso e le' ngoe. Tlosa eona ho loka le ho beha ka thōko.
- Hlatsoa moahi ebe o o omisa. Hlahisa oli e nyenyane ebe u tsubella broccoli ka metsotsoana e 20 ebe u eketsa nama ea likhomo ka morao 'me u tsoele pele u tsuba ka metsotsoana e meng e 30.
- Hlohlelletsa motsoako oa sampole ea metsi a litapole mme u phehele metsotsoana e 20.
- Kenya letsoai ho latsoa 'me e se e loketse ho sebetsa ka raese e chesang e tšoeu.
Liphetoho
- U ka eketsa sliced sliced le onion haeba u lakatsa. E ka pheha ka metsing le broccoli empa u ka 'na ua hloka ho eketsa metsi a mangata.
- Haeba u fumana sejana sena se omme haholo ha u ntse u tsuba, u ka eketsa metsi ho e lokisa.
- U ka boela ua fetola li-seasonings bakeng sa risepe ena ho lumellana le tatso ea hau.
Melemo ea Bophelo ea Khomo
- Khomo e tsebahala ka boleng ba eona bo phahameng ba vithamine B12, limatlafatsi tsa bohlokoa bakeng sa ho thehoa ha mali le ho ntlafatsa mosebetsi oa boko le tsamaiso ea methapo.
- Khomo ea liphoofolo ke mohloli o moholo oa liinc, e leng lesela le bohlokoa bakeng sa kholo ea 'mele le tlhokomelo ea' mele.
- Ka kakaretso, nama ke mohloli o moholo oa selenium. Selenium e ka thusa ho laola le ho boloka mesebetsi ea bohlokoa ea 'mele.
- Khomo e tsejoa haholo ka lintho tsa eona tsa tšepe tse phahameng. Iron e ka thusa ho etsa lisele tse khubelu tsa mali tse tsamaisang oksijene ho pota 'mele ho thusa ho boloka lisele tse phelang hantle, letlalo, moriri le lipekere.
- Phoofolo e na le nicin e tsebahalang ho fokotsa kotsi ea lefu la pelo.
- Nama ea khomo e boetse e na le vithamine B6 e bohlokoa haholo bakeng sa tlhophiso ea mali.
- Phoofolo e na le liprotheine tse phahameng, tse hlokahalang bakeng sa kholo.
Melemo ea Bophelo ea Broccoli
- E ka thusa ho fokotsa maemo a k'holeseterole le ho fokotsa kotsi ea lefu la pelo.
- Ho molemo bakeng sa tsamaiso ea 'mele oa hao oa ho silafatsa lintho.
- Broccoli e na le melemo e khahlanong le ho ruruha.
- Ho sebelisa broccoli ho ka thusa 'meleng oa hao ho fokotsa kotsi ea lik'hemik'hale tse kang kankere,' metso le 'metso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 390 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 89 mg |
| Sodium | 1,993 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 5 g |
| Liprotheine | 44 g |