Charquicán ke lijo tsa Chile, phoka ea nama ea likhomo e phehiloeng butle ka squash le litapole. E ne e tloaetse ho itokisetsoa ka nama ea likhomo e omisitsoeng ( charqui ). Phetolelo ena e na le likhomo le khomo ea khomo ea khoebo (kapa e iketsetse ), e leng e eketsang tatso e monate e tsubang 'me e etsa hore phofu e bonahale e le joaloka lipi.
Squash ea oela fatše ha e pheha 'me e thusa ho lema moro. O ka eketsa meroho leha e le efe eo u nang le eona - linaoa le poone li tloaelehile. U ka etsa sesepa sena sekonopong kapa sa se emisa setofo. Chile, charquicán hangata e sebelisoa ka lehe le halikiloeng.
Seo U tla se Hloka
- Sopho ea 1 lik'hilograma ea likhomo, khaola lik'hilograma tse 1,2
- Phofo e le 1 ea tablespoon
- 2 tablespoons botoro
- Phakete ea 3 1/2 e ngoe ea nama ea nama ea khomo
- Likotlolo tse peli tsa khomo ea khomo
- 1 eiee e khōlō, ea khaotsoe
- 2 cloves konofolo, minced
- 2 tablespoons oli ea limela
- 1 isipuni
- peji ea pepere ea panca ea panca , kapa pepere e chesang e mongobo
- 1 acorn squash, e qhibilihantsoeng, e na le seeded le cubed
- 1 kopi e ts'ootsoeng lihoete
- 2 litapole tse khōlō, li phunyeletse ebe li khaola likotoana
- 2/3 senoelo sa linaoa tse nang le lima
- 2/3 senoelo sa lijo-thollo
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Lahla likotoana tsa nama ea khomo le phofo le nako le letsoai le pepere.
- Qhibiliha litepisi tse 2 tsa botoro ka skillet e boima holim'a mofuthu-mocheso o phahameng. Etsa likotoana tsa nama ea khomo ho fihlela e sootho.
- Eketsa nama ea likhomo ho ea skillet 'me u tlise semmer ka mocheso o tlaase.
- Hlakola nama ea likhomo e nyenyane ebe e eketsa khomo ea nama ea likhomo le likotoana tsa nama. Senya ka bonolo metsotso e ka bang 5.
- Fetisetsa nama ea khomo le khomo ea nama ea liphoofolo ho ea ho e kholo ea liphoofolo kapa ea ho lieha ho pheha .
- U se ke ua hloekisa skillet. Eketsa oli ea meroho e 2 ea lipolokoe, eiee e khethiloeng le konofolo, 'me pepere ea aji chile e behele ho skillet. Sula ho fihlela onion le konofolo li le bonolo ebile li nkhang hamonate.
- Kenya khalase, lihoete le litapole tse khethiloeng ebe u etsoa ka metsotso e 2-3.
- Eketsa meroho e tlokotsing ho ea polepe kapa crockpot le nama ea khomo. Ho omella ka mocheso o tlaase ho fihlela nama ea khomo le nama ea nama ea likhomo e le bonolo, hoo e ka bang hora le halofo setofo kapa lihora tse ka bang 6 ka mokokotlong. Haeba u ntse u emisa stew ka setofo, ho ka 'na ha hlokahala hore u kenye metsi a mangata (khaba ea khomo kapa metsi) nako le nako, empa mohope o lokela ho qetella o le motenya haholo, o se na moro.
- Eketsa linaoa tsa lima le poone 'me u bosose ka metsotso e 10-15 ho feta.
- Nako le letsoai le pepere ho latsoa, 'me u sebeletse ka raese.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 521 |
| Total Fat | 21 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 93 mg |
| Sodium | 606 mg |
| Li-carbohydrate | 49 g |
| Fiber Fiber | 7 g |
| Liprotheine | 36 g |