Lihlopha tsa lihlahisoa le lijana tsa lehlakoreng li phetha karolo ea bohlokoa ho lijo tsa Korea, 'me kakaretso ena e na le ntho e' ngoe le e 'ngoe eo ue hlokang ho etsa lehlakoreng le ikhethang - sapoti "sa salate." Sipinach e ne e le meroho eo Mopapa a itšetlehileng ka eona hore a lule a le matla, lijo li tletse ka tšepe. Kaha u na le limatlafatsi tse ngata ho feta liprotheine tse ling tsa liphoofolo, spinach ke e 'ngoe ea lijo tse nang le limela tse ntle ka ho fetisisa tseo u ka li jang.
Ntho e 'ngoe e kholo ka salate ena ea sipinake ke hore haeba u sa batle ho e sebeletsa e le lehlakore, u ka e sebelisa e le karolo ea lijana tse ling tse tsejoang haholo Korea. Saladi ea spinach e nang le nako e ka sebelisoa ho tsamaea le chapchae (li-cooked fried noodles), kimbap (raese le li-rollweed seaweed), le bibimbap (raese e nang le meroho e tsoakiloeng).
Joaloka lijo tse ling tse ngata tsa Korea, lehlakoreng lena le lona le bonolo haholo. Haeba o batla ho sebelisa metsoako e mengata ho feta efe, ho itšetlehile ka litakatso tsa hau tse ikhethang, ikutloe u lokolohile ho etsa joalo. Ka mohlala, ba nang le mathata a bophelo bo botle, ba ka 'na ba batla ho sebelisa moriana oa soya o fokolang (kapa ka tlaase-sodium version) kapa tsoekere e nyane.
Seo U tla se Hloka
- 1 lb. ea sipinake
- 2 tbsp. ea moriana oa soya
- 1 tbsp. ea oli ea sesame
- 1 tbsp. ea peo ea sesame
- 1 tbsp. ea letsoai la sesame *
- Li-clove tse peli tsa konofolo e khaotsoeng
- 2 tsp. ea tsoekere
Kamoo U ka e Etsang
- Blanch sipinake ka metsing a belang metsotsoana e 30.
- Tlosa spinach ka potlako 'me ue hlatsoe metsing a batang. Tsela e bonolo ka ho fetisisa ea ho etsa sena e ka 'na ea e-ba ho beha spinach ka colander, ho fetola sekotlolo sa hau sa kichineng' me u tlohele metsi hore a phalle.
- Ka bonolo fanya meroho ho tlosa metsi a mangata. U ka boela ua leka ho sisinya metsi a mangata ho tswa ho spinach ka colander haeba u se na nako kapa tšekamelo ea ho etsa joalo ka letsoho.
- Kopanya sauce ea soy, oli ea sesame, peo, letsoai, konofolo le tsoekere, 'me u kopanya lintho tsena tsohle ho sipinake. Sebelisa lisebelisoa tse ngata kapa tse fokolang ho itšetlehile ka seo u se ratang kapa khetho ea baeti bao ba lijo tsa motšehare oo u rerileng ho o sebeletsa salate.
* Haeba o se na letsoai la sesame, o ka eketsa teaspoon e 1 ea letsoai le litepisi tse 2 tsa soy sauce)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 88 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 375 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 4 g |