Linaoa tse ncha tse tala - kapa linaoa, joalo ka ba bangata ba li bitsang - etsa karolo e mebala-bala, e monate lijana tse ngata tsa bohlokoa. Ba bang ba ba rata ba phehiloe kapa ba fuoa mouoane, ebe ba qhotsoa ka konofolo e ngata 'me ba fuoa lijo tse nang le letsoai, pepere, le mekotla ea Moroko le cayenne.
Ha u khetha linaoa, khetha mebala e khanyang, e se na sekoli. Linaoa tse nyenyane, tse nyenyane li ntle, joalo ka linaoa tse tiileng ka ho lekaneng hore li khone habonolo. Haeba u sa phehe linaoa hang-hang, u li chesetse ka mokotla oa polasetiki ka thaole ea pampiri e kenngoeng ho fumana mongobo o feteletseng.
Linaoa li ka itokisetsa letsatsi esale pele mme li tsosolosa. Li etsa sehlabelo se setle ho Konyana ea Moroccane e khabitsoeng ka Makhetlo a mangata kapa Mefuta ea Kefta Meatball ea Maroc ka Letsoai la Butter .
Hape leka Green Bean Saute ea Moroccan le Litapole tse Ncha.
Seo U tla se Hloka
- 1 lik'hilograma (hoo e ka bang 1/2 kg) linaoa tse ncha tse tala
- 1 ho isa ho 2 sirase (kapa oli ea mohloaare)
- 2 ho ea ho 4 tse nyenyane cloves konofolo (khatelloa kapa haholo khabeloa chopped)
- Dash letsoai
- Dash komine
- Tlanya pepere ea cayenne
- Ho ikhethela: likhaba tse 2 tse hlahisitsoeng parsley e ncha (e entsoeng)
Kamoo U ka e Etsang
1. Hlakola kapa u khaole lipheletsong tsa linaoa tse tala, u tlose mahlaseli leha e le afe a thata a ka sebelisang bolelele ba linaoa. Hase linaoa tsohle tse nang le fiber ena. Haeba linaoa li le telele haholo, li ka khaola kapa tsa robeha halofo bakeng sa ho ja habonolo.
Hlatsoa 'me u tšolle linaoa.
3. Koahela linaoa ho fihlela ho monate ka ho pheha kapa ho chesa.
- Ho pheha, beha linaoa ka pitsa ebe u koahela metsi a batang a letsoai. Tlisetsa pheha ebe o fokotsa mocheso le ho omisa ho fihlela o etsoa, metsotso e ka bang 5 ho isa ho e supileng. Hang-hang tlosa linaoa 'me u tepele ka metsi a leqhoa ka metsotso e le' ngoe kapa tse peli, ebe u ts'ula hape.
- Ho ea mouoane, tlisa metsi a mangata a letsoai ho pheha ka pitsa e nang le sefate sa steamer. Eketsa linaoa tse tala, sekoahelo, le mouoane ho fihlela hamonate, metsotso e ka bang 5 ho isa ho e supileng.
4. E qhibiliha botoro - kapa chesa oli ea mohloaare - ka lero la saute kapa skillet holim'a mocheso o mofuthu. Eketsa konofolo 'me u qete metsotso e le' ngoe ho fihlela e monko o monate; u se ke ua chesa.
5. Eketsa linaoa tse tala ho pane le nako ea ho latsoa ka letsoai, pepere, komine le pepere ea cayenne. Fokotsa ka bonolo le ho pheha ho fihlela linaoa li futhumetse.
6. Haeba u sebelisa parsley, ka bonolo u e tšollele 'me u fafatse ka holimo e le e hloekileng. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 259 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 13 g |
| Liprotheine | 11 g |