Ho lakatsa Sechaena? Fumana lijo tsa mantsiboea tse ncha-empa ka potlako le-pompong le phoofolo ena e bonolo ea sesame . Ho na le letsoai le lenyenyane, le lenyenyane le monate, le nutty e amang, khoho e phehiloe ho fihlela qetellong ea khauta. Tlatsa broccoli le raese feela, 'me lijo tsa lijo li jeoa.
Seo U tla se Hloka
- 1/4 senoelo sa tsoekere e sootho
- 4 tablespoons soy sauce
- 2 tablespoons sesame peo (toasted)
- 2 garlic cloves (minced)
- 1he (e kholo)
- 2 tablespoons cornstarch
- Likotlolo tse peli tsa khōhō (khaola likotoana tsa liteko)
- Tablespoons tse 2 tsa sesame
- Ho ikhethela: likopi tse 2 tsa raese
- Ho ikhethela: kopi e le 'ngoe e chesang broccoli
- Hloekisa: lipeo tse ling tsa sesame le li-scallions
Kamoo U ka e Etsang
- Ho etsa moriana o ts'oantsoang, ts'ubella tsoekere e sootho, moriana oa soya, peo ea sesame le konofolo ka sekotlolo
Ka mor'a moo, ka sekotlolo se seng, hlakola hammoho lehe le khalase. Eketsa matsoele a kana a khethiloeng 'me u kopanye le seaparo.
Bo futhumatsa oli ea sesame ka skillet holim'a bohareng-mocheso o phahameng. Eketsa khoho e koahetsoeng le ho tsuba-pele ho fihlela e soeufala mme e phehoa. Fetola mocheso ho ea bohareng ba tlase.
Fana ka moriana ka mofuthu ebe o o kenya ka skillet le kana. Qetella ka metsotso e ka bang 5 ho fihlela moroho o apara khoho 'me o teteaneng.
- Sebeletsa ka raese le broccoli e nang le steamed haeba u rata. U ka boela ua phahamisa ka lipeo tse ling tse nang le sesame tse hlabositsoeng le li-scallions bakeng sa ho khabisa
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1186 |
| Total Fat | 46 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 18 g |
| Cholesterol | 261 mg |
| Sodium | 1,186 mg |
| Li-carbohydrate | 109 g |
| Fiber Fiber | 4 g |
| Liprotheine | 79 g |