Sejo sena se etsa lijo tse monate tsa mariha, tse monate le tse tletseng, 'me li ntle haholo ha li sebelisoa holim'a polenta e monate . Hape ke tsela e ntle ea ho sebelisa ham e setseng, eo re e qetellang re e-na le eona ha re reka e 'ngoe ea li-hams tse fokolang.
Ke rata ho etsa stew ena mokokotlong, moo e phehang nako e telele le e liehang ha u ntse u etsa lintho tse ling, empa u ka e etsa hape ka setofo. Haeba u rera ho e pheha setofong, nahana ka ho tšela linaoa bosiu bo bong ka metsi a letsoai. Li hlatsoe hantle pele u li kenya pitseng.Seo U tla se Hloka
- Likopi tse 3-4 ham (diced and smoked; kapa 1 ham hock hammoho le 1 senoelo se hlahisitsoeng ham)
- 3-4 celery mahlaka
- 2-3 lihoete
- 1 eiee e tšoeu (kapa eiee e mosehla)
- 2 tablespoons oli ea mohloaare
- 1 phofo ea onion ea teaspoon
- 1 teaspoon phofo ea konofolo
- 1 teaspoon ea popotle ea poule
- 1 pepate ea tamati ea tomate
- 1 lik'hilograma tse omisitsoeng li soeufalitsoe (sekepe kapa se ka leboea)
- Likotlolo tse 3 tsa khoho
- Likopi tse 3 metsi
- Hloekisa: parsley e khethiloeng
Kamoo U ka e Etsang
- Ebola lihoete ebe u li khaola likotoana tse 1/2-inch. Hlakola celery ka likotoana tse 1/2-inch hape. Peel 'me u noe onion.
- Beha oli ea mohloaare ka nkho ea sopho e khōlō (kapa skillet e boima haeba u rera ho sebelisa cooker e liehang). Eketsa lieiee 'me u phehe ka mocheso o bohareng ho fihlela lieiee e le bonolo, e monko o monate ebile e fetoloha.
- Eketsa lihoete le li-celery tse khethiloeng ho eiee, hammoho le phofo ea konofolo, phofo ea onion le phofo ea chile. Cook, susumetsang maikutlo khafetsa, ho fihlela meroho e kokobetsoa, hoo e ka bang metsotso e 3-4.
- Hlohlelletsa ham ea letsoai mme u phalle ka meroho ho fihlela ham e le sootho. Khothalletsa hore u li hlohlelletse
- Haeba u sebelisa mokotla o fokolang: fetisetsa meroho le ham ho skillet ho ea ho e phehelang. Hlatsoa linaoa tse omisitsoeng ka metsi 'me u kene ho ea phehelang ea pheha hammoho le meroho. Kenya nkho ea motsoako le metsi (le ham hack ha u sebelisa). Beha mocheso o fokolang oa lihobe ho ea tlase, koahela, 'me u phehele lihora tse 6 ho isa ho tse 8, kapa ho fihlela linaoa li le bonolo ebile li phomola. Khaba ea lijo tsa selemo le nako le letsoai le pepere ho latsoa.
- Haeba u pheha phofu ka setofo: Eketsa moro oa kana le metsi ho pitsa ka meroho, hammoho le linaoa le ham hock (haeba u sebelisa). Tlisetsa motsoako ho emisa ka bonolo, 'me u koahe le ho pheha ka hoo e ka bang hora. Tlosa sekoahelo 'me u tsoele pele ho sejoa se omisitsoeng ho fihlela linaoa li le bonolo' me li-stew li atolohile, ho eketsa metsi a mangata ha ho hlokahala. Khaba ea lijo tsa selemo le nako le letsoai le pepere ho latsoa.
- Sebeletsa phoka e nang le polenta e monate , 'me u khabise ka parsley e khethiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 275 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 2 mg |
| Sodium | 287 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 13 g |
| Liprotheine | 16 g |