Nonyana ena e bonolo ea skillet e khahloa ke phofo ea curry, konofolo le veine e tšoeu e omileng. Haeba u khetha ho pheha ntle le veine, sebelisa moro oa khōlo kapa u eketsa lero la apole bakeng sa tatso.
Sebeletsa khoho ena e monate ka raese le meroho e ratoang bakeng sa lijo tse ngata tsa lelapa.
Seo U tla se Hloka
- Li-half (4) tsa mahe a khoho tse 4 ho isa ho tse 6 (ntle le letlalo)
- 1/4 phofo ea senoelo
- Dipole tse 2
- oli ea mohloaare e sa lekaneng
- 1 tablespoon botoro
- 1 khase ea khoho (sa unsalted kapa tlaase sodium)
- 1/2 senoelo veine e tšoeu (e omileng)
- 1/4 senoelo sa pasrley (e ncha, e qhibililoe kapa ka 1 tablespoon e omisitsoeng)
- Li-eiee tse 4 tse tala (tse tšesaane)
- 4 cloves konofolo (khabeloa minced)
- 1 1/2 teaspoon phofo ea curry (kapa ho latsoa)
- Kopi ea 3/4
- tranelate e matla
- letsoai ho latsoa (kosher)
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Hlatsoa matsoele a likhoho; ho omella le ho phopholetsa hohle ka letsoai le pepere. Fata ka phofo ho apara mahlakore ka bobeli.
- Ho chesa oli le botoro ka skillet e kholo kapa ho tlosa pan ka mocheso o mofuthu. Eketsa matsoele a khoho mme u phehele metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng, ho fihlela o le sootho. Eketsa moro oa kana, veine, parsley, eiee e tala, konofolo le phofo ea curry. Tlisa ho pheha; fokotsa mocheso ho ea bohareng ba boima le ho omisa, ho senoloa, ka metsotso e 5.
- Koahela pan 'me u qete metsotso e 5 ho isa ho e 10 e telele.
- Hlohlelletsa ka tranelate mme u kenye letsoai, ho latsoa. Pholletsa.
- Sebeletsa matsoele a likhoho holim'a raese e chesang e phehiloeng ka moriana.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1112 |
| Total Fat | 69 g |
| Fat Satated | 23 g |
| Fat Unsaturated | 28 g |
| Cholesterol | 318 mg |
| Sodium | 644 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 3 g |
| Liprotheine | 94 g |