Etsa likhahla tse nang le tatso ea lijo tsa meroho. Raese e Brown e tletse li-veggies tse ncha tse kang broccoli, lihoete, lierekisi le li-cashews le li-chickpeas tse kileng tsa latsoa. Qetella ka gingery, maiso a monate-a monate a apara, e teteaneng, e nang le phepo e nepahetseng ebile e khotsofatsa haholo. Ka mantsoe a mang, sekotlolo sa zen.
Seo U tla se Hloka
- 2 tablespoon sesame oli
- Moqhaka o le 1 / linoelo tse peli tsa broccoli (tse robehileng ka florets)
- Likotlolo tse 1 1/2 lihoete (shredded)
- 1 kopi ea lehloa ea lehloa
- 1/2 senoelo sa meroho ea limela
- Letsoai le pepere ho latsoa
- Likopi tse 2 Meroho ea Asia (kapa khale)
- Likopi tse 2 tse phehotsoeng raese (kapa nyalothe kapa quinoa)
- 1 senoelo se besitsoeng sa cashews
- Li-ounces tse 15 tse hlabosang tsa Asia
- Lik'hilograma tse 1 1/2 k'habeche e khubelu (e entsoeng)
- Bakeng sa ho apara:
- 2 tablespoons soy sauce
- 1 tablespoon lero la lemone
- 1 tablespoons miso paste (mosehla)
- 2 di-teaspoon mahe a linotši
- 1/8 teaspoon fatše leoatle la letsoai
- 1 tablespoon asene ea raese
- 1 teaspoon lero le lecha
Kamoo U ka e Etsang
Cook raese e sootho, nyalothe, quinoa kapa e behe ka thōko. U tla hloka likhapi tse peli tse phehiloeng bakeng sa risepe ena (e neng e lekana le kopi e 1 e omisitsoeng).
Eketsa oli ea sesame ho pane e kholo kapa mok holimo ho mocheso o phahameng. Eketsa broccoli mme u phehele metsotso e meraro, u susumetsa ka linako tse ling. Eketsa lihoete, lierekisi tsa lehloa le lihlahisoa tsa meroho. Hlohlelletsa 'me u phehele metsotso e 5. Kenya meroho ebe u pheha metsotso e meng e 2 kapa ho fihlela meroho e senya. Tlosa mocheso. Fafatsa ka letsoai le pepere.
Ho etsa liaparo, kopanya miso, lero la lemone, lero le lecha, tamari, letsoai leoatleng, asene ea raese le mahe a linotši. Hlohlelletsa ka whisk e nyane.
Ka sekotlolo, kenella likarolong tse sa tšoaneng: motsoako oa lijo-thollo, li-broccoli / lehloa, k'habete e khubelu, li-chickpe tse halikiloeng le li-cashews. Pula ka moriana 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 764 |
| Total Fat | 24 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 1,182 mg |
| Li-carbohydrate | 115 g |
| Fiber Fiber | 18 g |
| Liprotheine | 28 g |