Sebaka sena sa khomo ea nama ea likhomo e 'nile ea e-ba mokhoa o tloaelehileng oa lelapa,' me ke cinch ea ho itokisetsa le ho e pheha. Joalokaha u ka bolela ka lebitso lena, ke "mofuta" oa casserole, o entsoeng ka likarolo tsa raese, litapole, nama ea nama ea likhomo le meroho.
Ikemisetse ho tlohela litapole mme u kenye lihoete tse ling kapa meroho e meng, joalo ka linaoa tse tala kapa poone. Ke eketsa thollo ea tamati e entsoeng ka letsoai hammoho le sopho e entsoeng ka langa le le lej mme ke khaola metsi ho senoelo sa 3/4.
Seo U tla se Hloka
- Dipole tse 2
- oli ea meroho
- Karolo ea 1 lik'hilograma tse itšetlehileng
- mohope oa khomo (bonyane 85% e otlolohile)
- Letsoai ho latsoa
- Pepere e ncha e mongobo e le hore e latsoe
- 1 teaspoon paprika
- 1 kopi e entsoeng ka onion
- 3 litapole tse mahareng li lesotsoe
- 1/2 senoelo se sa jeoeng raese e telele lijo-thollo
- Kopi e le 'ngoe e kotsitsoeng
- lihoete
- 1 senoelo se entsoeng ka celery
- 1 na sopho ea tomate
- 1 senoelo metsi a phehang
Kamoo U ka e Etsang
- Butter 2 2/2-quart baking dish. Hala sekepe ho 300 F (150 C / Gas 2).
- Hala oli ea meroho ka skillet e kholo holim'a mocheso o mofuthu. Pheha fatše nama ea khomo, e hlohlelletsang, ho fihlela e soeufala mme e se e se pinki.
- Ho fafatsa setho se seng le se seng ka letsoai, pepere le li-paprika, ho roala lieiee, nama ea nama, ebe litapole tse halikiloeng, raese, lihoete le celery.
- Kopanya sopho e entsoeng ka metsi a phehile 'me u tšollele casserole.
- Koahela 'me u chese ka 300 F ka lihora tse 3.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 579 |
| Total Fat | 24 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 126 mg |
| Sodium | 255 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 5 g |
| Liprotheine | 45 g |