Ka tlase ke phephetso e phethahetseng bakeng sa kotopoulo me kingses (mohope oa khoho le oa okra - ka Segerike: koh-TOH-poo-lo meh BAHM-e). Lihlahisoa tsa Bagerike hangata li sebelisa okra feela ea lesea, 'me ke setso ho kenya letsoai le lemon ho itokisetsa, ho hlahisa metsi. Kakaretso ena ea khōhō le ea okra e sebetsa hantle haholo ka maoto le likhoho.
Seo U tla se Hloka
- Lik'hilograma tse 6 tsa khōho (khaola likotoana)
- 1 e onion e bohareng (e hlalositsoeng)
- Likotlolo tse 1 1/3
- oli ea mohloaare
- 1 1/3 likotlolo metsi
- 2 1/4 lik'hilograma tsa okra ea bana (stems e tlosoa)
- Khabapo ea 1 le lipopoana tse 2
- letsoai leoatleng
- 6 tablespoons lero la lemone
- 1 16-ounce e na le tomate makhasi (kapa 3 tomate e ncha, grated)
Kamoo U ka e Etsang
- Beha okra (serame kapa e ncha) ka colander mme o hlatsoe ka metsi a batang.
- Fafatsa le likhabapo tse 2 tsa letsoai mme u sisinye ho arola.
- Fafatsa ka dipolepo tse 6 tsa lero la lemone, sisinyeha ho abela, ebe o beha ka thōko. (Haeba u sebelisa ora e ncha, lumella ho lula lihora tse 2 pele u pheha.)
- Beha khoho, onion, oli ea mohloaare le sapole e le 'ngoe ea letsoai la leoatleng le tlas'a khatello ea ho pheha' me e be sootho holim'a mocheso o mofuthu ka metsotso e 15, e koahetsoe ka thōko le ho susumetsa ka linako tse ling. Susumelletsa lero la purate le metsi, tlisa ho pheha, koahela le ho tiisa.
- Ha khatello e fihla, fokotsa mocheso ho tlase ebe o pheha metsotso e 5-7. Sebelisa khatello e potlakileng ea khatello.
- Tlosa okra ebe u eketsa pitsa. Tlisa ho pheha, koahela le ho tiisa. Ha khatello e fihlile, fokotsa mocheso ho tlase 'me u phehele metsotso e 5.
- Tlosa mocheso, sebelisa ho potlakela ha khatello, senya holimo, tsosang, 'me u phomole ka thata ka metsotso e 15 pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1555 |
| Total Fat | 109 g |
| Fat Satated | 24 g |
| Fat Unsaturated | 59 g |
| Cholesterol | 380 mg |
| Sodium | 1,536 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 7 g |
| Liprotheine | 124 g |