Bakeng sa masiu a mahlabuleng a lehlabula a sa futhumetseng ... sopho e monate e nang le khōhō, poone e ncha e monate le litapole, e nang le litlolo tse ngata tsa khethollo bakeng sa lithane tsa tatso e eketsehileng. Haeba o eketsa ho lekaneng ho tsona, sejana kaofela se fetoha karolo ea salate!
Sopho ena e bululeloa ke sopho ea setso sa chikho ea Chile. Qalong ho phaella k'hocado e le monate ho sopho ho ka 'na ha bonahala e le ntho e makatsang, empa kholiseha hore liphello li monate. Li-garnishes kaofela, ha e le hantle, li khetha, kahoo eketsa tse ipiletsang ho uena.
Seo U tla se Hloka
- Onion e le 1
- 2 tablespoons oli ea mohloaare (kapa botoro)
- 1/2 teaspoon letsoai (tlhahiso e ntle ea letsoai la letsoai le ho feta ho latsoa)
- 2 mafu a kana (bone-in *)
- 4 dikopi tsa moro moro
- Li-sprigs tse peli tsa thyme (tse ncha)
- 1 ho 2 e nyenyane cloves garlic
- Litapole tse 3 (Khauta ea Yukon)
- Poone e 3 (monate)
- O ikhethela: 1 ho ea ho 2
- poblano chiles
- O ikhethela: 1
- avocado
- Ho ikhethela: 3 eiee e tala
- Khetho: 1/4 senoelo sa makhasi a cilantro
- Ho ikhethela: 1/2 pint morara kapa tamati ea ciliegia
- Khetho: 1 lime
Kamoo U ka e Etsang
- Ebola 'me u tšele onion. Qhibiliha botoro kapa chesa oli ka sopho e khōlō ea sopho e entsoeng ka mofuthu-mocheso o phahameng. Kenya onion le letsoai. Pheha, e tsosang khafetsa, ho fihlela eiee e nolofalitsoe, hoo e ka bang metsotso e meraro.
- Kenya likhoho le 1 senoelo sa moro. Etsa likheo tsa garlic ebe u li eketsa hammoho le thyme. Tlisa sebopeho, sekoahelo, fokotsa mocheso ho tlase ebe o pheha ho fihlela khoho e phehiloe ka metsotso e ka bang 15 feela.
- Tlosa nama e le hore e pholile hanyenyane.
- Eketsa litapole le moro o setseng ho pitsa, tlisa ho pheha, fokotsa ho omisa ebe o pheha ho fihlela litapole li le bonolo, hoo e ka bang metsotso e 15.
- Ho sa le joalo, sebelisa menoana ea hau kapa liforomo tse peli ho senya nama le ho e beha ka thōko (lahla masapo). Tšoara poone 'me u khaole maqeba (tšoara cob ea lijo-thollo ka lehlakoreng le leng' me u khaole sekotlolo ka thipa e bohale ho tlosa lintja; ke rata ho etsa joalo ka sekotlolo se seholo hore u na le lintlha tse ngata ho bona kamoo u ka reng kateng Semela ). Beha khoho le poone ka pitseng ebe u pheha ho fihlela poone e le bonolo ebile e phehiloe, metsotso e 3 ho isa ho e 5.
- Lokisetsa likhabiso leha e le life tseo u batlang ho li sebeletsa: Hula, ubola, 'me u tšabe li-chiles ; qoba, sekoti, 'me u kope avocado; fokotsa eiee e tala le / kapa cilantro; khaola langa le le lej ka halofo; khaola lime ka wedges.
- Sebeletsa likotlolo tsa sopho e entsoeng ka garnishes tafoleng bakeng sa lijo tsa motšehare ho eketsa ho latsoa. Tseba hore spritz ea lero la lime ho tloha ka lehlakoreng le leng, ha u ntse u ikhethela, e hlile e tlisa sopho ena bophelong!
* O ka sebedisa dihlaha tsa kana tsa dijo tse tshwanang, haeba o rata; tseba feela hore ho sebelisa lesoba la masapo ho eketsa monate oa sopho ena.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1084 |
| Total Fat | 44 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 209 mg |
| Sodium | 1,253 mg |
| Li-carbohydrate | 94 g |
| Fiber Fiber | 11 g |
| Liprotheine | 82 g |