Fana ka litlhapi tse tlotsitsoeng ka tsela e potlakileng le moetsi oa setsebi sa Susan Portman bakeng sa linaoa tse tala tsa sesame. Ka mosa o monate ka teriyaki, oli ea mohloaare le konofolo 'me a akhotsoa ka peo ea sesame, ke bona ba phelisang hantle ho nama le litapole tsa lijo tsa mantsiboea . Lihoete li ka kenngoa bakeng sa sejana se nang le mebala e mengata haholo.
Seo U tla se Hloka
- 1 lik'hilograma tse 400
- li-frozen (tse tšesaane) linaoa tse tala
- 1 / 4-1 / 2 lik'hilograma (100-200 grams) lihoete tsa masea tse batang (khetho)
- 2 di-teaspoon tse ling tsa oli ea mohloaare e sa tsoaneng
- 3 cloves konofolo, e peeled le khabeloa chopped
- 1 teaspoon
- moriana oa teriyaki
- 1 pepone ea sesame peo
Kamoo U ka e Etsang
- Tlisa metsi a mangata ho pheha ka polokoana e kholo. Eketsa linaoa tse tala 'me u phehe ho fihlela o monate. (U ka boela ua sebelisa sesebelisoa sa meroho.) Hlakola. Haeba u ntse u sebelisa lihoete, li foele ho fihlela li phehoa ka metsi.
- E chesa oli ka paneng ea chef kapa skillet e khōlō e behoa ka har'a mocheso o phahameng. Eketsa konofolo 'me u leqe ho fihlela monko o monate, hoo e ka bang motsotso o le mong. Eketsa meroho e nang le mouoane o tlotsitsoeng 'me u qobe ho apara ka oli ea mohloaare le konofolo. Susumelletsa mongobo oa teriyaki. Eketsa dipeo tsa sesame mme u lahlele ho apara. Tlosa mocheso 'me u fetele sekotlolo sa boleng. Sebeletsa mofuthu.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 135 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 44 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 8 g |
| Liprotheine | 6 g |