Recipe e phetseng hantle ea Filipi Steak Bowl

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 569

Letlalo - 24g

Carbs - 51g

Protheine - 40g

Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso 2

Ho etsa likotlolo tsa lijo tsa lijo tsa mantsiboea kamehla ho otla, haholo-holo haeba u na le lelapa le khethileng. Motho e mong le e mong a ka khetha hore na ba batla ho haha ​​sekotlolo sa bona e le hore bohle ba thabe. Hape ke lijo tsa mantsiboea tse lekaneng ho u thusa hore u sebelise lihlahisoa leha e le life tseo u li jalang ho potoloha tlhokahalo e lokelang ho jeoa.

Likotlolo tsena tsa steak li bululeloa ke sejana sa Sefilipino se b istec , se bolelang " phofu ea nama ea likhomo." Sejoe se entsoe ka nama ea likhomo e nang le marinade le eiee e nang le monate le e bolila. Ho tloaelehile ho sebelisoa ka raese e entsoeng raese. Ketsahalong ena, raese e sootho e phehiloe ka tad ea oli feela 'me e na le motsoako oa saucy le motsoako oa onion, sauteed bok choy, lehe le pholileng le phehiloeng.

Lijo

• 8-10 ounce sirloin steak
• ½ ea senoelo sa tamari e tlaase ea sodium
• 2 Lemons e nyenyane, juiced
• 1 teaspoon mahe a linotši
• 2 cloves konofolo, minced
• Kopi e 1 ea pepere e ntseng e qhibiliha
• 2 tablespoon oli kapa oli ea avocado, arotsoe
• ½ mosehla oiee
• 4 cloves garlic, minced le aroloa
• ½ hlooho bok choy , e batlang e khethiloe
• Likopi tse 1 ½ tsa raese e sootho
• Mahe a 2
• 2 radishes, e tšesaane
• 1 likomkomere, tse tšesaane
• Limela tsa linaoa (bakeng sa khabiso)

Litokisetso

1. Karolo e nyenyane ea sekhahla e kenang ka li-tranche tse mashome a mahlano. Hlatsoa hammoho le soy sauce, lemons, mahe a linotši le konofolo. Eketsa mocheso le ho tsamaisa marinate metsotso e 30 hora ka sehatsetsing.

2. Ka har'a skillet e khōlō ea ho itokolla, mocheso oa mocheso oa ½ oa aspole ka mocheso o mofuthu. Eketsa lieiee 'me u phehe ho fihlela o bonolo, metsotso e 5 ho ea ho e 6. Tlosa poleiti.

3. Ka skillet e tšoanang, eketsa e 'ngoe e' ngoe ea ½ ea aspopo oli. Kenya halofo ea garlic e setseng le bok choy. Sautee holim'a mocheso o mofubelu ho fihlela bok choy e phunyeletsoa ebe e tlosoa ho sephara.

1. Eketsa oli e 'ngoe ea khase ea ½ ho skillet. Add steak, ho kenyeletsa marinade, 'me u phehe ka mocheso o tlaase, o hlohlelletsang, ho fihlela mocheso o phehiloe' me moriko o qala ho bososela. Eketsa lieiee ho ea pan 'me u qete ho fihlela morobo o fokotsehile mme o teteaneng.

2. Khabareng, eketsa oli e setseng ho skillet e 'ngoe. Senya ka mocheso o tlaase-tlaase ebe o eketsa ho lula le konofolo le raese. Hlohlelletsa-fry ho fihlela crispy.

3. Tlatsa sekoaho se senyenyane ka metsi a seng makae. Tlisetsa pheha 'me u kenyetse mahe ka bonolo. Mocheso o ka tlase ho omisa ebe o pheha mahe a 5 ho isa ho a 6 bakeng sa li-yolks tse bonolo. Tlosa mahe ka khaba e slotted 'me u tsamaee tlas'a metsi a batang ho emisa ho pheha. Ema mahe a ka hloko.

4. Bokella lijana: arola raese ka likotlolo tse peli. Holimo le steak le bok choy. Khaola mahe halofo le sebaka ka holimo, 'me u kenye li-toppings tse ling tse ling, joaloka radishes, likomkomere, limela tsa linaoa, kapa meroho efe kapa efe e ncha eo u ka e ratang.

Mefuta e sa tšoaneng ea lijo le litšebeletso

U ka sebelisa leha e le efe ea steak eo ue lakatsang, empa ho fokotseha ho matla ho ka 'na ha hlokahala hore u be le mekhoa e metle.

U ka sebelisa moriana oa soy sebakeng sa tamari haeba u se na gluten.

U ka sebelisa meroho e meng, e kang sipinake kapa khale, sebakeng sa bok choy.

Fry kapa o tšela mahe a hao ho e-na le ho pheha hamonate haeba u ka rata.

Litlhahiso tsa ho pheha le ho sebeletsa

U ka nolofalletsa lijo tsena ka ho setseng raese e sootho e phehiloeng e hlokahalang feela hore e be e pholileng ka oli ea oli ea mohloaare le ea konofolo.

Felisa metsotso e 10 ho etsa li-slicing habonolo.