Phofu ena e bonolo ea nama ea khomo e etsa lijo tsa pitsa e le 'ngoe . Methati e kang ena ke mekhabiso ea setso, e nang le mefuta e sa tšoaneng. Mefuta e tloaelehileng ea Spain e tšoana le pelepele e monate le e khubelu, hammoho le paprika e tsubang ea Spain e eketsang monate. Ho bonolo ho itokisetsa ka ho khaola le ho tlosa meroho le likhomo tsa nama ea nama, ebe o lla ka lihora tse 'maloa. Kakaretso ena e kenyeletsa litaelo tsa ho pheha, tse fokotsang nako ea ho pheha ho fihlela metsotso e ka bang 20. Lisebelisuoa tsa ho pheha le khatello ea Cooker e kenyelletsa lits'ebeletso tsa motheo tsa ho sebelisa khatello ea cooker, e leng lisebelisoa tse tloaelehileng tsa kichine Spain.
Lelapa le leng le le leng la Sepanishe le na le mefuta e mengata e fapa-fapaneng ea phepelo ea phomolo ea likhomo. Kahoo, eketsa meroho eo ue ratang, ho kenyelletsa lierekisi, linaoa tse tala, kapa li-artichokes .
Seo U tla se Hloka
- 1 e kholo mosehla eiee
- 1/2 pepere e tala
- 1/2 pepere e khubelu kapa e mosehla
- 3 cloves garlic
- 5 lihoete tse bohareng
- 3 litapole tse mahareng
- Dipole tse 2
- oli ea mohloaare e sa lebelloang ea oli
- 1 1/2 lik'hilograma / 680 grams nama ea phofo ea nama (khaola likotoana)
- Li-ounces tse 8 tse sithabetseng
- 1 isipuni
- Paprika ea Sepanishe
- 1 leaf leaf
- Metsotso e le 'ngoe ea nama ea likhomo (kapa metsi)
- Letsoai ho latsoa
- Pepere ho latsoa
Kamoo U ka e Etsang
- Lokisetsa meroho. Peel 'me u robe onion le konofolo. Hloekisa lihoete, u tlose litšila le litšila. Fokotsa rantipole e qetelle, ebe e khaola ka likotoana tse 1-inch. Tlosa li-stems, lipeo le likhechana ho tloha pelepele ebe li tšela likotoana tse 1-inch. Etsa litapole mme u kene kahare.
- Hlatsoa likhaba tse 'maloa tsa tefo ea oli ea mohloaare ka pitsa e kholo. Etsa onion le konofolo ka pan. Ha onion e hlakileng, eketsa pelepele 'me u tsoele pele ho pheha, ho susumetsa ka linako tse ling.
- Nōka ea letsoai le ho eketsa likotlolo tsa nama ea khomo ho sofrito , ho ntša nama ka mahlakoreng 'ohle.
- Kenya tomate, lihoete, li-paprika le lekhasi la bay mme u hlohlelletse. Tšela metsi a lekaneng kapa moriana oa khomo ho koahela metsoako.
Haeba u se ke ua sebelisa mocheso oa khatello: Tlosa mocheso ebe o tlisa pheha, ebe mocheso o tlaase. Ema ka bolokolohi koahela metsotso e 60-90. Eketsa metsi ha ho hlokahala, ho susumetsa ka linako tse ling.
Haeba u sebelisa mochine oa khatello: Koala ka holimo 'me u phahamise mocheso holimo. Ha khatello e hahile, 'me ke "ho tsosoa ha hae," ho fokotsa mocheso. Pheha metsotso e 10-15 ka khatello e tsitsitseng. Tlosa mocheso le ho lokolla khatello. Tlosa sekwahelo ka hlokolosi 'me u hlahlobe nama. Phoofolo e lokela ho ba bonolo. Haeba ho pheha ho eketsehileng, eketsa metsi ha ho hlokahala 'me u sireletse sekoahelo. Kamora khatello e hahiloe hape, pheha metsotso e meng e 5.
Tlhokomeliso: Etsa bonnete ba hore u latela buka ea litaelo tsa moapehi. Ba bangata ba phehelang ba phehelang khatello ba lumella ba phehileng hore ba behe moapehi ka sekoting ebe ba mathela metsi a batang holim'a moapehi hore ba lokolle ka potlako khatello.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 630 |
| Total Fat | 27 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 151 mg |
| Sodium | 745 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 6 g |
| Liprotheine | 56 g |