Carbonada Criolla: Argentine Bohobe Bohobe

Ka lebaka la liphoofolo tse ngata tse khōlō tsa likhomo Argentina, nama e kenngoa mefuta e 'maloa ea lijana ka litsela tse sa tšoaneng. Phoofolo ena ea likhomo e tlohang Patagonia, Argentina, e ka 'na ea e-ba litokisetso tse sa tloaelehang, empa e monate haholo. Litholoana tse omisitsoeng - tse kang li-apricot kapa morara o omisitsoeng - hammoho le litapole, li fa sejo se monate hamonate, ha li-tomate le eiee, li-squash tsa mariha le li-chunks tsa nama ea likhomo li pota-pota tatso e rarahaneng. Carbonada criolla ke sejo se tsotehang, se phethehileng ha boemo ba leholimo bo fetoha hamonate, bo sebelisoa ka poone ea poone le salate.

Seo U tla se Hloka

• 1/3 senoelo sa oli ea mohloaare
• 1 eiee e khōlō, ea khaotsoe
• 1 pepere e tala, e qhibililoe
• 2 cloves konofolo, minced
• 1 1/2 lik'hilograma ho etsoa nama ea khomo, khaola likotoana tse 1-inch
• 1 e ka senya tamati
• Likopi tse 2 tsa nama ea khomo
• 3 litapole, li ts'oetsoe le li-cubed
• 2 litapole tse tšoeu, li ts'oetsoe le li-cubed
• 2 tablespoons tsoekere
• 1 e kholo ea squash ea mariha, e phunyeletsoeng le e nang le likotoana
• Li-ounces tse 7 li omisitsoe li-apricot, tse hahiloeng (tse ka bang 1 senoelo)
• Letsoai le pepere ho latsoa
• Kopi e le 'ngoe ea lijo-thollo

Kamoo U ka e Etsang

1. Ka pitsa e khōlō, mocheso o tlose oli, o tšela eiee, talase e tala le konofolo ho fihlela khauta le bonolo, hoo e ka bang metsotso e 10.
2. Eketsa nama ea khomo 'me u phehe ka mocheso o boima-hare, o fetele ka mahlakoreng ka bophara.
3. Eketsa litamati, steal, moro oa litapole, litapole, tsoekere, squash le apricots, le ho theola mocheso ho fofa.
4. Koahela 'me u omelle ka mocheso o tlase bakeng sa hora e le' ngoe. Latsoang bakeng sa ho phomola, le nako ka letsoai le pepere. Kenya moriana o mong oa nama ha motsoako o bonahala o le motenya haholo.

1. Pheha ka metsotso e ka bang 30 nako e telele, ho fihlela nama ea nama e le bonolo. Hlohlelletsa poone e bolileng, 'me u qete metsotso e 5 ho isa ho e 10 ho feta.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	484
Total Fat	18 g
Fat Satated	5 g
Fat Unsaturated	11 g
Cholesterol	76 mg
Sodium	391 mg
Li-carbohydrate	51 g
Fiber Fiber	6 g
Liprotheine	31 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)