John Myers
Tse ka Hare
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metsoako
Bakeng sa marinade:
- 1 Sengoathoana Ginger hoo e ka bang. 10 g
- 1 Khaba ea konofolo
- 2 tbsp Moea oa Soy
- 2 tbsp Soy sauce e monate
- 2 tbsp Sherry
- 4 tbsp metsi
- 1 tsp Tsoekere e sootho
Bakeng sa fillet ea nama ea khomo e nang le broccoli:
- 200 g Fillet ea nama ea khomo
- 1 Onion hoo e ka bang. 100 g
- 500 g Broccoli (e hloekisitsoeng 300 g)
- 1 tbsp Oil
- 2 matsoai a maholo a letsoai
- 2 pepere e kholo
Ho sebeletsa:
- 1 tamati + 2 makhasi a parsley
litaelo
Bakeng sa marinade:
- Ebola 'me u khaole ginger le clove ea konofolo. Kopanya lisebelisoa tsohle ( ginger e entsoeng ka letsoai, li-clove tsa konofolo, soy sauce, soy sauce e monate, sherry, metsi le tsoekere e sootho) bakeng sa marinade.
Bakeng sa fillet ea nama ea khomo e nang le broccoli:
- Khaola nama ea khomo ka lihlopha ebe u kopanya hantle le marinade. Tlohela ho marinate ka sehatsetsing ka nako e ka bang 1 hora, e tsosang ka linako tse ling. Hloekisa broccoli, khaola li-florets tse nyane, hlatsoa 'me u tšolle hantle. Ebola 'me u arole onion ebe u e khaola ka likotoana. Chesa oli (1 tbsp) ka har'a wok 'me u hlohlelletse likhoele tsa nama ea khomo, u li tšolle hantle, ebe u li tšela moeling oa wok. Kenya li-wedges tsa onion 'me u tsose-fry' me u kopanye le nama. Eketsa li-florets tsa broccoli, tšela ka marinade 'me u hlohlelletse ntho e' ngoe le e 'ngoe ka metsotso e ka bang 7 - 8. Eketsa letsoai (lipinche tse 2 tse kholo) le pepere (li-pinch tse 2 tse kholo) 'me u sebelise halofo ea tamati.
Nutrition
Ho sebeletsa: 100gLikorolo: 139kcalLikhabohaedreite: 2.8gLiprotheine: 11.2gMafura: 7.7g
