Ripe e phehiloeng e hlabositsoeng le bok coke-e omisitsoeng bok choy e monate haholo, empa ho li kopanya ho eketsa ho hong ho eketsehileng. K'honthineng ena ea raese ea meroho, ho eketsa meroho e halikiloeng ho jang raese e bolela hore raese e hlahisitsoe ka tatso ea eona. Ho na le mefuta e fapa-fapaneng ea lijo tsa sejana sa Asia. Ka mohlala, o ka oela li-mushroom pele-pele 'me u kenyelletsa li-sausage tsa Chinese , kapa u nkela bok choy sebaka ka k'habeche ea Sechaena. E etsa lijo tse nang le phepo e ntle haholo tse nang le likhoho, nama ea khomo kapa lijo tsa leoatle tse phehiloeng, ebang u ntse u lokisetsa lijo tse feletseng tsa Chaena kapa che.
Seo U tla se Hloka
- Likotlolo tse 1 1/2 tsa raese (lijo-thollo tse telele)
- Likotoana tse peli tsa 1/4 metsi
- Lihlooho tse peli tsa baby bok choy (tse ka bang 5 ka 'ngoe)
- Li-mushroom tse 2 ho isa ho tse 3 tsa Machaena tse ommeng tse ommeng (tse nolofalitsoeng
- 1 tablespoon tse peli ho ea ho 2 (oli ea meroho) kapa oli ea meroho bakeng sa ho tsuba, ha ho hlokahala)
- 2 dilae tse 2 tsa ginger
- 1 tablespoon soy sauce
- 1/2 teaspoon tsoekere
- 1/8 teaspoon letsoai
- 2 tablespoons metsi
- 4 marotholi a seseame
Kamoo U ka e Etsang
- Hlatsoa raese ka makhetlo a mabeli kapa a mararo 'me u tsoe.
- Tlisa raese ho e pheha, e sa koaheloe, mocheso o mofuthu.
- Ha u ntse u emetse raese ho pheha, lokisetsa meroho.
- Arola mahlaka 'me u siee lesea la bok choy. Khaola litlhaka diagonal 'me makhasi a fete.
- Squeeze li-mushroom tse nolofalitsoeng ho tlosa metsi a feteletseng. Khaola ka likarolo tse lesesaane.
- Hlatsoa kok le ho eketsa oli ea teaspoon ea 2 - 3, ha ho hlokahala. Ha oli e se e loketse, eketsa ginger mme o hlohlelletse-ka bonolo ka metsotsoana e 30, ho fihlela e monko o monate. Kenya li-mushroom tse sliced mme u hlohlelletse-ka metsi ka metsotso e ka bang 2.
- Koala li-mushroom ka lehlakoreng 'me u chese oli ea teaspoon ea 2 - 3 bohareng.
- Eketsa bok choy, u kenye likhahla pele, ebe joale makhasi.
- Susumelletsa moriana oa soya , tsoekere, le letsoai, 'me u hlohlelletse ka mocheso o phahameng ka metsotso e le' ngoe.
- Eketsa metsi, koahella moahi le ho omisa ka metsotso e ka bang 2. Tlosa mocheso 'me u tsose ka oli ea sesame.
- Ha raese e fihla ho pheha, fetola mocheso ho fihlela o le bohareng. Beha sekwahelo holim'a pitsa, e boloke e tsitsitse ho lumella mouoane hore o balehe.
- Ha u bona likoti kapa "likhalase" ka raese, eketsa meroho holimo (tlosa likhae tse 2 tsa ginger haeba u lakatsa). Beha sekwahelo ka thata, etsa hore mocheso o fokotsehe, ebe u bosula ka metsotso e meng e 15.
- Hlohlelletsa meroho ka har'a raese 'me ue hloekise. Sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1682 |
| Total Fat | 123 g |
| Fat Satated | 17 g |
| Fat Unsaturated | 52 g |
| Cholesterol | 0 mg |
| Sodium | 559 mg |
| Li-carbohydrate | 133 g |
| Fiber Fiber | 6 g |
| Liprotheine | 14 g |