Ho khothatsa, ho monate, ho phekola hantle le ho monate ho ja, sopho ena e tiisa hore e tla ba ea ratang nako eohle, 'me e bonolo ho e etsa. Li kopantsoe le moro oa meroho le lebese la kokonate, sopho ena e monate ke lijo tse phethehileng ka boeona - tse kholo bakeng sa lijo tsa motšehare kapa lijo tsa motšehare tse futhumetseng le tse monate. Hape ke monate o tsitsitseng sopho ea mongobo ha o loantša serame kapa feberu, 'me ka lebaka la ho matlafatsa lemongrass , e tla kenya mohato o mothating oa hau ho ea booteng. U tla thabela tatso e monate.
Seo U tla se Hloka
- Li-ounces tse 8 ho isa ho tse 10 tse omeletse koro kapa li-noodle tsa raese, lipuo-bophara
- 1 ho ea 2 e sokela lemongrass ea minced, kapa tablespoons tse 4 tse nang le lemongrass e lokisitsoeng
- Likopi tse 4 ho isa ho tse 6 meroho kapa khoho ea khoho (haeba e se vegan)
- 1 sekotoana se lekanang sa motlakase galangal kapa ginger (e tšesaane ka likotoana)
- Phaketlo ea 1/2
- ho tofu e bohareng kapa e bonolo (e phuthetsoe metsing, e tšolotsoeng ebe e tšeloa ka li-cubes)
- 1 hlooho ea broccoli, e entsoeng ka florets ho akarelletsa le stems
- Likopi tse 1 ho ea ho tse 2
- K'habeche ea Sechaena (bok choy) (e entsoeng ka likotoana tsa loma)
- Lihoete tse 1 ho 2 (tse teteaneng)
- 4 tablespoons soy sauce kapa
- tamari (kapa 3 tablespoons
- tlhapi ea litlhapi + 1 tablespoon soy sauce haeba e se semela)
- 1/2 ka lebese la kokonate
- 3 ho isa ho 4
- kaffir lime makhasi (kapa 1/2 teaspoon ea lero la kalaka)
- 1/4 senoelo
- li-basil tse ncha , tse hahiloeng ha likhahla li le khōlō (kapa li-coriander / cilantro tse ncha)
- Li-chilies tse hlatsoitsoeng ka holimo kapa chili e le sauce (ho ikhethela, ho latsoa)
Kamoo U ka e Etsang
- Li-noodle tsa Cook ho latela litaelo tsa sephutheloana. Koahela 'me u behe ka thōko
- Beha sethopo ka sopho ea sopho e entsoe hammoho le lemongrass (kenyeletsa likarolo tse setseng tsa stalk haeba u sebelisa lihlahisoa), hammoho le galangal (kapa ginger), makhasi a feletseng a lime kapa lero la lame le lihoete. Tlisa ho pheha, ebe o fokotsa mocheso ho isa bohareng. Lumella ho emisa ha u ntse u tlotsa meroho e setseng. Ho omella ho fihlela meroho e kokobetse empa e sa ntse e le mebala e khanyang (hoo e ka bang metsotso e 5).
- Fokotsa mocheso ka bonyane 'me u kenyetse lebese la kokonate, le hlohlelletsang ho qhibiliha. Qetellong, kenyelletsa tofu, ka bonolo e hlohlelletsang hoo e sa fellang.
- Kenya moriana oa soya. Haeba o rata sopho ea hau e monate, eketsa li-chilies tse sa tsoa hloekisoa kapa likhabapo tse 1 ho tse peli li le sauce - kapa li e sebelise ka lehlakoreng le leng. Etsa tlhahlobo ea tatso, u eketsa moriana oa soy ho feta haeba o sa letsoai ka ho lekaneng. Haeba u fumana sopho e le letsoai haholo (sena se itšetlehile ka hore na moro oa hau o ne o le letsoai joang), eketsa lero la likhase tse 1 ho ea ho 2. Haeba u le bolila haholo bakeng sa tatso ea hau, eketsa tsoekere e 1 ea teaspoon.
- Ho kenya li-noodle likotlolo. Tšela litekele tse 'maloa tsa sopho ka sekotlolo se seng le se seng sa noodle. Fatsoa ka basil e ncha, 'me u sebelise ka leqhoa le lehlakoreng le leng, haeba ho lakatsoa - e rekiloeng kapa e etsoang ke Thai Chili Sauce (Nam Prik Pao) bakeng sa sekhahla se ts'oanang sa monate le linoko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 822 |
| Total Fat | 38 g |
| Fat Satated | 27 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 3,270 mg |
| Li-carbohydrate | 94 g |
| Fiber Fiber | 15 g |
| Liprotheine | 41 g |