Tlhahiso ena ea mohope oa nama oa likhomo oa Cuba o tsejoa e le blood vieja e bolelang "liaparo tsa khale" ka Sepanishe. Lebitso le hlalosa li-shreds tsa nama le meroho ka sejana se tšoantšetsang mebala e mebala-bala ea li-rags.
Phofu ena ea nama ea likhomo e monate ho lekaneng hore e je ka boeona, empa e feta lijana tsa raese ebe e kenngoa ka bohobe bo boima. Nko ea khomo e lokela ho pheha le ho qhibiliha pele. Bakeng sa boiketlo, o ka lokisetsa nama ea likhomo letsatsing le fetileng mme o phefumoloha bosiu bo le bong ho pholosa nako letsatsing le hlahlamang.
Phetolelong ena ea Sepanishe ea mali ea khale, linaoa tsa garbanzo li sebelisoa sebakeng sa lierekisi tse sebelisitsoeng ho risepe ena. Phetolelo ena e nyane e entsoe ka moapehi ea fokolang 'me e ka fanoa ka li-torbla tse tlase, li-avocado le cilantro.
Seo U tla se Hloka
- Bakeng sa Steak:
- Boima ba lik'hilograma tse peli (kapa chuck e chesitsoeng)
- 1 eiee e kholo (e arolelitsoeng)
- 2 clove
- garlic (smashed)
- 1 nonyana e khōlō ea celery (e khaotsoeng)
- 1 tablespoon letsoai
- Bakeng sa Stew:
- 1/4 senoelo
- oli ea mohloaare
- 2 cloves konofolo (minced)
- 1 eiee e khōlō (e tšeloa ka liphahla tse tšesaane)
- 1 e kholo e tala pepere e ts'oaretsoeng (e tšeloa ka liphahla tse tšesaane)
- 1 1/2 lik'hilograma litamati (diced)
- 2 tablespoons omileng sherry
- 2 bay leaves
- 1 tablespoons fat cumin
- 1/4 senoelo se seng se monate se phehiloeng (sefubelu le thawed se hantle)
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
Lokisa Steak
- Beha steak ka setopong se seholo mme u kenye metsi ho koahela phofu ka ho feletseng.
- Eketsa eiee e nang le lik'hilograma tse robeli, o qhibililoe konofolo, celery e khethiloeng, le letsoai.
- Tlisa metsoako ho pheha, ebe o fokotsa mocheso o itekanetseng mme o pheha ho fihlela mocheso o le bonolo ka lihora tse 1/2.
- Fetisetsa nama ho platter feela ho pholile le ho lahla metsi a phehang, eiee, konofolo le celery.
- E chese ka liforomo tse peli ha nama e pholile ho lekana. Hona joale, o ka sehatsa nama ka bosiu bo le bong.
Lokisa Stew
- Ka skillet kapa pitsa e khōlō, futhumatsa oli ea mohloaare ho feta bohareng-mocheso o phahameng. Eketsa konofolo ea minced le ho phalla ho fihlela e le bonolo, hoo e ka bang motsotso o le mong.
- Fokotsa mocheso ho isa bohareng 'me u kenye oiee e nang le lintšitsoeng le bell pepere. Pheha ho fihlela meroho e le bonolo, hoo e ka bang metsotso e 10.
- Hlohlelletsa litamati, li-sherry, bay leaves, komine, le letsoai la letsoai.
- Etsa mocheso ho fihlela o le bohareng le holimo 'me u phehele metsotso e 25, ka linako tse ling u susumetsa ho thibela ho khomarela.
- Tlosa makhasi a bay.
- Hlohlelletsa nama ea khomo e phehiloeng 'me u phehele metsotso e ka bang 10 ho fihlela nama ea khomo e chesoa.
- Hlohlelletsa lierekisi. Tlosa mocheso. Kenya letsoai le pepere ho latsoa. Sebeletsa hang-hang ka raese haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 499 |
| Total Fat | 22 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 119 mg |
| Sodium | 1,331 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 5 g |
| Liprotheine | 47 g |