Sopho ena e majabajaba le e tšelisang e bonolo haholo ebile e monate haholo. Ho kopana ha likhoho, meroho le raese ho na le phepo e nepahetseng ebile ho monate. 'Me kaha e pheha letsatsi lohle ka mokotlaneng oa hau, e ke ke ea e-ba bonolo.
Moriana oa likhoho le meroho o sebelisitsoe khabisong ena ea tatso e ngata. U ka sebelisa lirope tsa majoe tse se nang letho, ho se na matsoele haeba u khetha. Seo se tla eketsa tatso e ngata ho sopho.
Nero e telele ea raese e bohlokoa bakeng sa katleho ea sopho ena. U se ke ua sebelisa raese ea nakoana kapa raese e khutšoanyane hobane e ke ke ea sebetsa. U ka sebelisa raese ea basmati, e leng e eketsang tatso e ntle le litlolo, kapa o sebelisa raese e sootho.
Nahana ka ho eketsa meroho ho kopa ena hape. Li-pepper tse ling tse entsoeng ka lehare kapa tse khethiloeng, linaoa tse tala, zucchini tse khabisitsoeng kapa lehlabula le hlabang lehlabula le tla be le le molemo haholo. Kapa tsosa li-peas tsa bana pele sopho e se e loketse.
Ntho e ntle ka sopho ke hore ho bonolo ho leka le ho nkela sebaka. Etsa bonnete ba hore moapehi ea liehang o tlatsa 1/2 ho ea ho 3/4 feela e tletseng liphello tse ntle. Ha u batle sopho e chese kapa e phalle seletsa. Ha e le hantle, ha ho na phetoho ea metsi ho ea phehelang, 'me lijo tsena li fana ka metsi ha li pheha.
Raese e tla thusa ho thibela sopho ena, empa haeba o batla hore e be joaloka khama ea metsi, u ka eketsa slurry ea cornstarch le metsi. Hoo e ka bang 2 tablespoons cornstarch ho 1/3 senoelo sa metsi ke hantle. Kopanya hantle, eketsa ho ea phehang, ea hlohlelletsang le ho koahela. Lumella ho pheha ka metsotso e 10-20 kapa ho fihlela sopho e teteaneng.
Sebeletsa sopho ena e thabisang le e futhumala ka salate e tala e akhotsoeng ka avocado le morara kapa tamati ea cherry, bohobe bo nang le bohobe bo nang le bohobe , le khalase ea veine e tšoeu. Bakeng sa lijo tse tsoekere, li-cookie tse ling tsa brownies kapa tsa tsokolate li tla be li phethahetse.
Seo U tla se Hloka
- Boneless pounds e le 'ngoe, matsoele a likhoho tse se nang letlalo, khaola likotoana tse 1
- Likane tse 3 (14-ounce) tse loketseng ho thusa moro oa khōhō
- 1 (14-ounce) e ka khona ho sebeletsa meroho
- 1 onion, e khaotsoe
- 3 cloves konofolo, minced
- Lihoete tse 3, tse teteaneng
- 2 a sokela celery, a khethoa
- 1 (li-8-ounce) sephutheloana se hloekisitsoeng ka li-mushroom
- 1/2 senoelo sa lijo-thollo tse ngata
- 1 teaspoon e omisitsoeng
- makhasi a basil
- 1/2 teaspoon e omisitsoeng makhasi a thyme
- 1/2 teaspoon letsoai
- 1/8 teaspoon pepere e tšoeu
Kamoo U ka e Etsang
- Senya sekhahla sa 4 ho ea ho tse 5 ho koahela ka sesepa sa ho pheha.
- Kopanya le kana, moro moro, meroho, li-onion, konofolo, lihoete, celery, li-mushroom, raese, basil, thyme, letsoai le pepere.
- Koahela mokokotlo ebe o pheha mocheso o tlaase lihora tse 6 ho isa ho tse 8 kapa ho fihlela khoho e phehiloe ka ho feletseng ho 165 F ka thermometer ea nama, mme meroho le raese li bonolo. Susumelletsa sopho hantle mme u sebetse hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 252 |
| Total Fat | 8 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 47 mg |
| Sodium | 745 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 3 g |
| Liprotheine | 21 g |