Hogao ke ntho ea bohlokoa haholo ho pheha Colombia. Ke monate oa tomate, eiee, konofolo, cilantro le lisebelisoa tse ling tse kenngoa ho fihlela meroho e le monate ebile e monko o monate. Hogao e fetoha haholo, kahoo leka le ho e etsa. Sazón Goya e ikhethela - e eketsa tatso (MSG) le mmala o mong oa khauta. U ka nka sebaka sa bouillon le pochine ea turmeric le komine.
Hogao e sebeletsa e le condiment hammoho le lijana tse ngata, tse kang bandja paisa le li-arepas , empa hape li sebelisoa e le motheo oa ho itokisa kapa ho etsa lintho tse monate, joaloka sofrito . Ho etsa linaoa tse khubelu tsa Colombia , ka mohlala, u qala ka hogao ea motheo.
Seo U tla se Hloka
- 1 seaplane onion (khabeloa chopped)
- 2, tomate (e butsoitseng, e khaotsoeng ka khase)
- 3 cloves garlic (minced)
- Li-eiee tse 4 tse tala (tse hahiloeng hantle)
- 1/2 pepere e tala (hoo e batlang e le 1/3 senoelo se khaotsoeng)
- 3 tablespoons oli ea mohloaare
- 1/2 teaspoon komine
- Lefapha la safari e le 1 (Sazón Goya con azazán, hoo e ka bang 2 teaspoon)
- 1/4 senoelo sa cilantro (makhasi, ho qhibiliha ka majoe)
- 1 qeta letsoai
- 1 pinch pepere (ho latsoa)
Kamoo U ka e Etsang
- Beha eiee e khethiloeng, tamati, eiee e tala, pepere e tala, konofolo, oli ea mohloaare , komine le sazón goya (kapa seasoning preference) ka skillet e khōlō e nang le oli ea mohloaare.
- Cook motsoako holim'a mohatsela oa mocheso, o tsosang hangata, ho fihlela meroho e le bonolo ebile e nkhang hamonate, hoo e ka bang metsotso e 10.
- Kenya kilantro 'me u tsoele pele ho pheha metsotso e ka bang 5 ho fihlela motsoako o le bonolo ebile o kopane hantle. Tlosa mocheso 'me u lumelle ho pholile.
- Hogao e ka bolokoa ho fihlela ho beke ka sekotlolo se sa sirelelitsoeng sehatsetsing sehatsetsing.
E etsa likotlolo tse 1 1/2.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 93 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 47 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |