Khoho le Broccoli Khothatsa Fry

Khoho le Broccoli Khothatsa Fry ke khetho e ntle ea lijo tsa motšehare kapa tsa motšehare. Ua tseba matsatsi ao a maphathaphathe ha u hloka lijo tafoleng kapele ('me ha u na letho leo u ka eang ka 5pm)… ona e tla ba mohau oa hau o bolokang!

Likotoana tse monate tsa khōhō le li-broccoli tse bonolo li kopantsoe le sopho e entsoeng ka maiketsetso e hlahisang lijo tse potlakileng tseo lelapa lohle le tla li rata!



Ke rata ho sebeletsa risepe ena ea kana ea broccoli e hlohlelletsang raese, empa u ka e sebelisa ka li-noodle haeba u ka rata, kapa ua e thabela u le mong!



Poleiti ea Khoho le Broccoli Tsosa ka Fry le raese

Chicken Stir Fry ke ho etela mona! Kaofela ha rona rea ​​e rata ka botlalo, ho nka metsotso e seng mekae ho etsa 'me e ncha ebile e phetse hantle!



Ke lula ke batlana le lijo tsa mots'eare tse etselitsoeng lapeng (le lijong tsa mantsiboea) tse latsoang hamonate le tse futhumatsang hantle le sena Khoho le Broccoli Khothatsa Fry e lekana sekoloto hantle.

Ntho e ntle ka khoho e halikiloeng ea likhoho ke hore e jere meroho e mecha le liprotheine tse omeletseng kahoo ke lijo tse ntle! Le ha risepe ena e le bonolo ka broccoli feela, ikutloe u lokolohile ho kenyelletsa eng kapa eng e ka sehatsetsing sa hau ho e etsa ea hau! Pelepele, li-mushroom le zucchini le tsona ke khetho e ntle!

Khoho le Broccoli Hlohlelletsa Fry ka pitsa



Ke e 'ngoe ea diresepe tse ngata tseo nkileng ka li leka ho tloha katolosong e ncha ho pokello ea ka ea buka e phehang, Buka ea Beke ea beke le beke ea lijo tsa hoseng ! Buka ena e monate e ngotsoe ke motsoalle oa ka oa hlooho ea khomo Mary (ea blogs over at Barefeet ka kichineng )!

E tletse ka mehopolo e bonolo ea lijo bakeng sa lijo tsa hoseng le lijo tsa mots'eare (mme haeba o tšoana le rona, le bona ba etsa lijo tsa mantsiboea tse phethahetseng). Kea u tiisetsa hore li-diresepe tsa Mary li lula li le bonolo ho li etsa ebile ha li monate. O ka tšoara khopi ea hau mona Amazon !

Mokhoa oa ho etsa rhubarb pie ka rhubarb ea serame

Cookbook ka lebokoseng la ho itšeha

Mokhoa oa ho Etsa Khoho e Ts'oarelle

Khoho e Tsosa Fry Kamehla e hlaha hantle ha o e pheha ka mocheso o phahameng. Sena se netefatsa hore ha o apehe khoho kapa broccoli haholo mme o eketsa khorofo e ntle e sootho ho kana. Ke rata ho etsa bonnete ba hore metsoako eohle ea ka e kentsoe pele ke qala ho pheha kahoo ha ke qhekelle ho kenya tsohle ka skillet ka nako!

Ho soabisa onion ea hau le khōhō ka skillet ea hau ho eketsa tatso ho sejana sena, ka hona hanela tšusumetso ea ho hlohlelletsa skillet ea hau kapele! Ho sebelisa lirope tsa likhoho ho netefatsa ho longoa ha lero le monate la kana nako le nako leha ho le joalo u ka e nkela matsoele a kana haeba u khetha. Etsa bonnete ba hore u shebelle matsoele a likhoho a sa apehe.

Ho eketsa oli skillet ea hau e netefatsa hore khoho ha e khomarele ha e ntse e pheha. Haeba e khomarela hanyane ho lokile hobane mongobo o tla bohale , 'Me monate oohle o tla eketsa tatso ea khoho ena le khoho ea broccoli.

Khoho le Broccoli Hlohlelletsa Fry le raese poleiting

Ha o ntse o pheha khoho ea hau ebe o pheha broccoli ea hau, o ka hlohlelletsa metsoako ea hau ea mongobo kapele. Hang ha u eketsa spaghetti sa hau, etsa bonnete ba hore u phunya botlaaseng ba skillet ea hau hantle ho kenya likotoana tse sootho tse bosootho ebe u li hlohlelletsa hore li kopane.

Hang ha e se e teteaneng, o behiloe ka khetho e monate ea lijo tsa lapeng e latsoang hamolemo ho feta ho e ntša! Sebeletsa lijo tsena tse bonolo holim'a raese kapa li-noodle bakeng sa lijo tse monate!

Khoho ena le broccoli e hlohlelletsa Fry e ka etsoa pele, e etsang hore nako ea lijo tsa mantsiboea e potlake haholo. Ke rata ho e paka le lijong tsa sekolo! E tla nka matsatsi a 3 ka sehatsetsing ka setshelong se sa keneng, 'me e ka futhumatsoa ka microwave kapa ka holim'a setofo! (Mme hopola hore o ka kgona nka buka ea hau e babatsehang mona ).

Tse ling li ntše li ratang

Poleiti ea Khoho le Broccoli Tsosa ka Fry le raese 5ho tloha78likhetho HlahlobaRecipe

Khoho le Broccoli Tsosa-Fry

Nako ea ho Itokisetsa10 metsotso Nako ea Cookleshome le metso e mehlano metsotso Kakaretso ea Nako25 metsotso Litšebeletso4 lits'ebeletso Khoho e bonolo le broccoli li akheloa ka mongobo o monate o monate o monate. Hatisa Tšoaea

Lisebelisoa

  • 1 ½ khaba oli ea mohloaare e monate kapa oli ea coconut arotsoe
  • 1 mahareng Anyanese e tšetsoe likaroloana tse tšesaane, likopi tse ka bang 1.
  • 4 cloves konofolo minced
  • 1 ½ ponto dirope tsa kgoho tse senang letlalo khaola likotoana tse 2 cm
  • 1 ½ di-teaspoon poone ea poone
  • senoelo moriana oa soya o tlaase
  • tse peli likhaba mahe a linotsi
  • 1 khaba pepere ea pepere
  • 3 linoelo li-florets tsa boholo ba loma
  • raese e phehiloeng bakeng sa ho sebeletsa boikhethelo

Latela Sebelisa le lipeni ho Pinterest

Litaelo

  • Senya skillet e kholo e sa hloekeng holim'a mocheso o phahameng. Kenya ½ khaba ea oli, 'me e futhumale metsotsoana e seng mekae. Kenya mekhabiso ea onion 'me u ba tlohele ba phehe metsotso e 2. Kenya konofolo mme u tsose. Senya konofolo le onion ka ntle ho pane.
  • Tšela oli e setseng bohareng ba skillet. Kenya khoho. Abela skillet ebe o fafatsa poone ea poone. Pheha ntle le ho hlohlelletsa metsotso e 2, ho fihlela o sootho, ebe o sebelisa tšepe e tiileng ea spatula ho phahamisa le ho phunya karoloana e 'ngoe le e' ngoe ea kana. Pheha motsotso o le mong.
  • Ha khoho e ntse e pheha, hlohlelletsa hammoho mongobo oa soya, mahe a linotši le pepere ea pepere. Kenya moriko ho skillet ebe u hlohlelletsa ho kopanya.
  • Kenya broccoli ka holim'a lisebelisoa tse ling ebe u koahela ka sekwahelo. Pheha metsotso e 2. Broccoli e lokela ho ba botala bo khanyang 'me e be bonolo. Tlosa sekwahelo ebe u hlohlelletsa, u hlakola likotoana tsa spaghetti kapa nama ho tloha tlase skillet. Ema metsotso e 1 ho ntša mongobo, o hlohlelletsa khafetsa. Sebeletsa u le mong kapa ka holim'a raese, haeba ho le joalo.
Etsa Litsela tsa Pele
  • Boloka sena ka setshelong se sa keneng ka metsi ho fihlela matsatsi a mararo. Pheta hape ka microwave kapa ka setofo. Sena se ka bolokoa ka setsing se le seng se seholo kapa sa aroloa ka litšebeletso ka bomong bakeng sa polokelo le ho futhumatsa.

Lintlha tsa Recipe

Lifuba tsa kana tse se nang letlalo tse se nang letlalo li ka nkeloa sebaka ke lirope tsa risepe ena. Leha ho le joalo, matsoele a tla pheha kapele, ka hona, hlokomela hore o se ke oa tlola. Recipe e phatlalalitsoeng ka tumello ho tsoa ho Buka ea Beke ea beke le beke ea lijo tsa hoseng . * Phepo e baloa ntle le raese.

Tlhahisoleseling ea phepo e nepahetseng

Lik'halori:EA-336-TL,Likhabohaedreite:mashome a mabelig,Liprotheine:36g,Mafura:12g,Mafura a khotsofatsang:6g,Cholesterol:EA-161-TKmg,Sodium:EA-885-TZmg,Potasiamo:EA-737-TLmg,Faeba:tse pelig,Tsoekere:leshome le motso o mongg,Vithamine A:EA-465-TZIU,Vithamine C:64.5mg,Khalsiamo:63mg,Tšepe:2.4mg

(Tlhahisoleseling ea phepo e fanoeng ke khakanyo mme e tla fapana ho latela mekhoa ea ho pheha le lihlahisoa tsa metsoako e sebelisitsoeng.)

Lentsoe la sehloohoKhoho le Broccoli Khothatsa Fry EhlileTsela e ka Sehloohong PhehiloeSeasia© SebelisaWithPennies.com. Litaba le lifoto li sirelelitsoe ka molao oa copyright. Ho arolelana risepe ena hoa khothatsoa ebile hoa ananeloa. Ho kopitsa le / kapa ho maneha lipepe tse felletseng mecheng ea litaba tsa sechaba ho thibetsoe ka tieo. Ka kopo sheba leano la ka la tšebeliso ea lifoto mona .

Khutlisa Moferefere ona oa Moferefere

Khoho le Broccoli Tsosa ka Fry le raese

Khoho le Broccoli Tsosa Fry poleiting ka mongolo