Ena khale ea tlhapi ea litlhapi e entsoe ka lebese la kokonate le linoko hammoho le li-eggplant le moshemane oa choy kapa meroho e meng ea khetho ea hau. E ka etsoa ka mofuta ofe kapa ofe oa litlhapi empa o molemo haholo ka litlhapi tse tšoeu tse tšoeu tse kang tilapia, halibut, cod, bassa le tse ling. E entsoe ka ho feletseng ho ea pele empa leha ho le joalo e pheha ka potlako, e nang le tatso e nepahetseng ea curry u tla ba le bonnete ba hore u tla e rata. Ho tsamaisana le raese e ngata ea jasmine, raese ea kokonate kapa safrone ea raese bakeng sa lijo tsa mantsiboea tse monate le tse matlafatsang.
Seo U tla se Hloka
- Litlhapi tse 1 lb./.5 kg (lihlopha tse kang halibut, tilapia, cod, joalo-joalo ...)
- Likotlolo tse 2 ho isa ho tse 2,5 tse qhibilihisitsoeng)
- 1 ho ea ho 2 'lihlooho' baby bok choy
- 1/2 ka lebese la kokonate
- 1 + 1/2 dikopi tsa khoho (ho latsoa hantle)
- 1 leaf leaf
- 2 tbsp.
- tlhapi ea tlhapi
- 1/2 tsp. tsoekere (e sootho)
- 1-2 tbsp. oli ea meroho
- 1/4 senoelo se secha sa coriander (kapa cilantro)
- Bakeng sa Phula ea Curry:
- 3 tbsp.
- lemongrass (e khaotsoe kapa e khethiloe)
- 4 garlic cloves
- 1
- galangal (kapa sengoathoana sa boima ba ginger thupa)
- 3 tbsp. onion (e khaotsoe)
- 1 e le 'ngoe (e mosehla kapa e khubelu kapa 1/4 ho 1/3 tsp.
- 1 tsp. turmeric
- 1 tbsp. coriander (fatše)
- 1 tsp. Limela tsa komine (kaofela)
- 1/8 tsp. allspice
Kamoo U ka e Etsang
- Beha lisebelisoa tsohle tsa monokotšoai oa minipper kapa motsoako oa lijo le blitz ho etsa monate o monate oa Thai curry. Beha ka thōko.
- Qetella eggplant le slice e kholoanyane bok boky makhasi a halofo. Hlatsoa tlhapi 'me u khaole li-chunks tse ntle tse tharo ho isa ho tse 4. Beha ka thōko.
- Mofuthu oa ho lokisa kapa oa ho chesa holim'a mohope-mocheso o phahameng. Tsamaea ka 1 to 2 tbsp. oli le ho pota-pota, ebe u eketsa lekhalo la curry. Hlohlelletsa-metsotso e 1 motsotso, ebe u eketsa 3-4 Tbsp. lebese la kokonate. Tsoela pele ho tsuba-feta ka metsotso e 2 ho fihlela li-lemongrass le li-onion bits li fokotsehile.
- Kenya lebokose la stock le bay le ho hlohlelletsa ho kopanya. Tlisa ho pheha, ebe u eketsa eggplant. Fokotsa mocheso ho ea bohareng ba tlaase kapa ho fihlela u fumana monate o monate. Koahela ka sekwahelo le ho emisa metsotso e 6 ho isa ho e 7.
- Kenya litlhapi le bok choy, 'u li qobelle' meleng. Koahela ka sekwahelo le ho emisa metsotso e meng e 5.
- Eketsa lebese la kokonate le setseng le sauce ea tlhapi le tsoekere, e hlohlelletsa ntho e 'ngoe le e' ngoe hammoho le ka bokhutšoanyane (litlhapi li pheha ha li-flakes li le bonolo) hangata metsotso e 5 ho isa ho e 7 e lekaneng (leka ho se hlokomele kapa tlhapi e tla fetoha e thata).
- Fokotsa mocheso ho tlaase le ho latsoa-leka tekanyo ea mongobo. Haeba e se monate ka ho lekaneng, eketsa masiana a mangata a tlhapi; haeba le letsoai kapa le monate bakeng sa tatso ea hau, eketsa lebese la kokonate le eketsehileng. Mofuta o eketsehileng o ka eketsoa haeba o khetha ho oela ka spicier. Fafatsa ka coriander e ncha 'me u sebetse hang-hang ka raese ea Thai jasmine . Thabela!
Meroho e meng e Khōlō ho ena Dishe: Re rata ho eketsa likhahla tse nyane tsa litapole (Re li eketsa pele, metsotso e 5 pele ho peō ea li-eggplant ha ba nka nako e telele ho pheha). Litamati le tsona lia monate ebile li ka eketsoa ho pota nako e le 'ngoe eo u ka eketsang tlhapi le bok choy.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 452 |
| Total Fat | 23 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 70 mg |
| Sodium | 1,267 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 6 g |
| Liprotheine | 35 g |