Ena ke mohope oa li-stew oa segerike oa Bagerike oo o o ratang haholo o entsoeng ka setuloana sa lejoe (bone kapa sa boneless), stewed le tomate, litapole le linaoa tse tala. Kakaretso ena ea sejo sa Segerike e ka boela ea etsoa ka ho sebelisa khatello ea khatello.
Ka Segerike, sejana ke αρνί με φασολάκια, se boletsoeng ah-NEE meh fah-soh-LAHK-yah.
Seo U tla se Hloka
- 4 lik'hilograma tse likonyana (leoto la konyana, lesapo ka, kapa lik'hilograma tse tharo tsa leoto le se nang mahlo kapa lehetla, khaola likotoana tsa mahlakore)
- 1 onion (khabeloa e khaotsoe)
- 7/8 senoelo sa oli ea mohloaare
- Likotlolo tse 1 1/2 tsa metsi
- 2 di-teaspoon tse letsoai leoatleng
- 2 lik'hilograma tse lik'hilograma tsa linaoa (tse ncha kapa tse leqhoa, li felisoa)
- 3 e bohareng-e khōlō tomate (pulped ka blender)
- 4 tablespoons langa le le lej sauce
- 2 lik'hilograma tse lik'hilograma tsa litapole (ho hlajoa, ho khaola likarolong tse kholo)
- 1/2 monoana o nang le litepisi (a hloekisitsoeng)
- 1 e kopantsoeng dipoli ea dill (e hahiloeng ka holimo)
- 1 e kopantsoeng le supone ea parsley (e qhibilihantsoeng)
- Shinamone ea fatše
Kamoo U ka e Etsang
- Ka casserole kapa pitsa ea stew, tlosa onion le nama oli ea mohloaare holim'a mocheso o mofuthu ho fihlela o le sootho.
- Eketsa metsi, tamati, tomate mongobo le 1 teaspoon ea letsoai.
- Tlisetsa pheha, koahela, 'me u bosose metsotso e 45, ho fihlela nama e le bonolo.
- Eketsa linaoa, litapole, koena , dill, parsley, sinamone le ho sala letsoai.
- Tlisa ho pheha, koahela, ebe u bosula ka metsotso e 30.
- Tlosa mocheso 'me u lule fatše metsotso e 10-15 pele u sebeletsa.
- Tlhokomeliso: Eketsa metsi a mang nakong ea ho pheha haeba ho hlokahala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1496 |
| Total Fat | 91 g |
| Fat Satated | 30 g |
| Fat Unsaturated | 47 g |
| Cholesterol | 283 mg |
| Sodium | 1,041 mg |
| Li-carbohydrate | 77 g |
| Fiber Fiber | 21 g |
| Liprotheine | 91 g |