Matsoele a khoho a halikiloeng a pan-fried le k'habeche ea China le botoro ea peanut

Tsela ena ea likhoho e nang le k'habeche ea China, curry le crunchy peanut butter e mpa e boreleli. U fuoa sejana se monate se natefisang se nang le linate tse monate tse nang le phepo e ntle le monko o monate oa curry.

Risepe e ntle ea carb e tlase ke feela tatso ea rona: protheine e ngata le meroho e phetseng hantle. Lijo tse ntle ka ho fetisisa bakeng sa hau haeba u latela lijo tse tlaase tsa carb.

Pheha ka thabo le takatso ea lijo!

Lithako

• Mabele a likhoho, 400 gr .;
• Hlooho e le 'ngoe e nyane ea hop ea China (Beijing);
• Zucchini tse 2;
• Soso ea soya, likhaba tse 5;
• Crispy peanut butter le oli ea mohloaare, thispone e le 'ngoe;
• Curry le tsie ea linaoa kapa chepisi ea linaoa, tee e le 'ngoe;
• Peo ea Caraway, khaba ea 1/2;
• Moro oa metsi kapa oa meroho;
• Pepere

Palo ea metsoako e thehiloe ho 2 servings. Ka bobeli litokisetso tsa likarolo le nako ea ho itokisa li nka metsotso e ka bang 20.

Mehato ho pheha

1. Hlatsoa matsoele a likhoho ka metsing a batang, u a tšele ka thaole ea kichineng. Khaola nama ka likotoana tse nyane.

2. Hlatsoa zucchini, tlosa stalk, khaola likoto. Ebola k'habeche, khaola karolo e ka tlase ea hlooho hammoho le peduncle. Khaola hlooho ea khaba likarolo tse 'ne, crumble likotoana tse nyane.

3. Fafatsa pan e kholo ea ho halika ebe u tšela nama ea khoho ka oli ea mohloaare ho fihlela e koahetsoe ke kutu e 'mala oa khauta ka mahlakoreng' ohle. Hlakola khoho e felileng ebe u behella hona joale.

4. Eketsa mocheso tlasa pan 'me u fafatse zucchini hantle mahlakoreng ka bobeli.

5. Kenya k'habeche ka zucchini le Fry ho feta, e hlohlelletsang nako le nako.

6. Tšela ka metsi kapa moro oa meroho: ha ho letho le lokelang ho khomarela bokaholimo ba pan. Kenya soyoso, botoro ea peanut, curry le kumine, kopanya hantle.

7. Ho fa likarolo tse ling hanyane ho hohola hammoho, pepere sejana. Fokotsa mollo, kopanya ka sekotlolo sa carob gum ho etsa hore spaghetti e be se seholo. Haeba boima bo phehiloe haholo, u ka tšela metsi a mangata kapa moro oa meroho ho fihlela u fumana sopho e sa tenya.

8. Ha metsoako eohle e ntse e chesa, eketsa matsoele a khoho pan. Sejana se se se loketse. Ho thabela takatso ea lijo!