Sejo se thabisang se etsang lijo tse monate nako efe kapa efe ea letsatsi (hantle, mohlomong eseng lijo tsa hoseng). Litlhapi li ka ema hantle haholo ho linoko tse bonolo. Ha o lokela ho sebelisa spicing leha e le efe e matla, sena se tla laola litlhapi ho e-na le ho li tšehetsa joaloka mokhoa ona.
Sebelisa tlhapi e ntle ea tlhapi e kang bream, cod kapa saalmon. Khetha litlhapi ka hloko 'me u netefatse hore li hloekile ka ho fetisisa, tsela e molemohali ea ho netefatsa hore sena ke ho etsa metsoalle le fishmonger ea hau. Haeba u se na tlhapi ea fishmonger sebakeng sa heno, sheba lintlha tsa ka le litlhahiso mabapi le ho khetha le ho reka litlhapi.
Litlhapi tsena tsa masala le Li-spiced Lentils li fumana kamohelo ea Cooks ea School of Foo d Yorkshire.
Seo U tla se Hloka
- Litlhapi tse 4 tsa tlhapi, letlalo, letlalo le letšo, li-cod le saalmon tse hlaha li sebetsa hantle
- 2 tsp Garam Masala
- 1 onion (e khaotsoe)
- 2 Lihoete (tse hahiloeng)
- 2 e khomarela celery (e entsoeng)
- 1 clove garlic (minced)
- 2 tablespoons oli ea mohloaare
- 200 g / 7 oz Puy lentile
- 1 tsp peo ea mosetareta
- 2 tsp cumin fatše.
- Likopi tse 2L / 8 tse lefifi tsa khoho.
- 3 limes
- 1 sehlopha sa coriander.
- 100ml / ½ kopi ea monate.
- 1 likomkomere
Kamoo U ka e Etsang
Hula lentile metsing a batang. Felisa bream le Garam Masala.
Hlapa li-onion, lihoete le celery e be li-dice tse nyane. Hlapa konofolo. Senya oli e nyenyane ea mohloaare ka pan e boima 'me u ruruse konofolo le eieee.
Eketsa sekoahelo sa peo ea mosetareta 'me u sisinye, joale eketsa rantipole, celery le masala a setseng.
Pheha ho fihlela meroho e fetoha, ebe u eketsa lensisi mme u tsose hantle.
Eketsa ¾ ea setoana kapa e lekaneng ho koahela phomolo e tlaase mocheso o tlaase feela ka metsotso e 20/30 ho fihlela ho loma, ka linako tse ling ho eketsa lihlahisoa ha ho hlokahala.
Peel ea likomkomere ka nako e telele, e tšesaane e sebelisa litapole peeler.
Hala panti e se nang mahlaka ho fihlela o chesa haholo mme o eketsa marotholi a oli ea meroho.
Ka hloko beha sebaka sa letlalo la bream fatše 'me u batle hoo e ka bang metsotso e 2. Etsa litlhapi ka hloko ho ea ka nama mme u phehe metsotso e 'ngoe hape. Kenya ntlha e nyane ea botoro 'me u nke pan ho tloha mocheso
Grate limes ka grater e ntle eketsa lesela le kopanya lero la limes ho crème fraiche. Hlahisa ntlha ea botoro ka lentile mme qetellong, eketsa coriander e khethiloeng. Hlahloba tlhahiso.
Beha spoonful tse ntle tsa lentile holim'a poleiti, ka holimo le litlhapi le likomkomere bohareng ba poleiti 'me u kene ka lehlakoreng le leng kapa u kene ka lehlakoreng le leng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1276 |
| Total Fat | 46 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 145 mg |
| Sodium | 2,203 mg |
| Li-carbohydrate | 134 g |
| Fiber Fiber | 21 g |
| Liprotheine | 92 g |