U ka ba le sopho ena e monate ea linaoa e mongobo ka metsotso e 25. Se ne se e-na le salate le bohobe bakeng sa lijo tse bonolo, tse potlakileng. Khase ea lame le komine e eketsa tatso haholo.
Seo U tla se Hloka
- 1 eiee e kholo (e batlang e khethiloe)
- 1 clove
- konofolo (minced)
- 2 di-teaspoon tse 2 kumin
- Ho ikhethela: pakete e le 1 Goya seasoning (Sazón Goya le coriander le annatto)
- 3 tablespoons senoelo sa mohloaare
- Li-cans tse peli tse li-noa (li-ounces tse 14,5 ka 'ngoe)
- 1 1/2 likotlolo nama ea khomo moro (kapa kana moro)
- 2 tablespoons lero la lime (ho tloha ho 1 kalaka)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- Hloekisa: tranelate e bolila
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, salisa lieiee le konofolo ka kumine (le sazon Goya, haeba u sebelisa) oli ea mohloaare ho fihlela khauta, monko o monate, le bonolo, hoo e ka bang metsotso e 10.
- Ha liiee li ntse li pheha, hloekisa linaoa ka monoana o nang le moro oa linotši.
- Ha eiee e se e loketse, e kenyelletse ho ea linaoa le moro oa motsoako le purée ka nakoana hape.
- Hlohlelletsa lero la lime. Latsoang bakeng sa ho phomola, le nako ka letsoai le pepere.
- Khutlisetsa motsoako oa linaoa ka sekotlolo mme u tlise ka tlaase. Ema ka metsotso e 5-15, kapa ho fihlela o futhumetse. Emela hanyenyane nako e telele haeba u khetha sopho e matla.
- Sheba ho noa, ho khabisa ka tranelate e bolila, le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 873 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 380 mg |
| Li-carbohydrate | 145 g |
| Fiber Fiber | 41 g |
| Liprotheine | 49 g |