Ensalada chilena e tumme haholo Chile, mohlomong hobane e bonolo haholo ho etsa le ho tsamaea hantle ka lintho tse ngata tse fapaneng. Salate ena e tšoana le ho shebahala le ho lokisetsa salate ea Peru ea Salsa Criolla , ntle le hore phetolelo ea Chile e na le tomate. Joaloka salsa Criolla, eiee e lokela ho tšesaane ka mokhoa o ts'oanehileng "mokhoa oa li-pluma" (joaloka masiba), ebe o kenngoa metsing a letsoai ho fokotsa tatso ea bona e matla le ho e noa.
Sebeletsa ensalada chilena haufi le lijo tse halikiloeng, empanadas kapa milanesas ka raese. Lekhasi la li-avocado le etsa phaello e ntle ho salate ena.
Seo U tla se Hloka
- 1 tomate e kholo
- 1 eiee e khōlō
- Juice ea 1-2 limes (ho latsoa)
- Li-tablespoons tse 3-4 li qhibiliha makhasi a cilantro ka majoe
- 2 tablespoons oli ea mohloaare
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Etsa eiee ebe oe tšela ka halofo. Beha karolo e 'ngoe le e' ngoe ea khaola ka tlaase, ebe u tšela oiee ka hloko ho kenya likarolo tse tšesaane tsa halofo ea khoeli. Beha likaroloana tsa onion ka sekotlolo sa metsi a letsoai 'me u li lumelle ka metsotso e ka bang 20. Hlakisa eiee ka colander 'me ue hlatsoe ka bokhutšoanyane ka metsi a hloekileng. Pat e omeletseng ka lithaole tsa pampiri.
- Hlatsoa langa le le lej le sebaka ka sekotlolo. Eketsa lero la 1 lime le oli ea mohloaare . Eketsa lieiee 'me u lahle ntho e le' ngoe hammoho. Latsoa bakeng sa ho phomola, ho eketsa lero la lero la lime haeba ho lakatsoe le ho noa ka letsoai le pepere ho latsoa.
- Lokisetsa salate ka mokhoa o khahlisang ka poleiti. Khabisa ka kilantro e khethiloeng.
- Salate e ka koaheloa ka polasetiki ea polasetiki 'me ea bolokoa ka sehatsetsing ka lihora tse 12.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 99 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 83 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |