E qhibililoe ka nako 'me e sa ntse e batla ho hlahisa lijo tse monate tse phehiloeng? Sheba pele! Mohope ona oa India oa pula-pōlo (pilaf) o bonolo haholo ho o etsa.
Pulao ke sejo se entsoeng ka raese e atisang ho kenyelletsa metsoako e kang meroho kapa nama kapa bobeli. Mefuta e sa tsoaneng ea raese e kang basmati hangata e sebelisoa ho lokisetsa pulaos.
Ka linako tse ling raese le lisebelisoa tse ling li phehoa hammoho ka linōko le moro, ha ka linako tse ling raese e entsoeng ka majoe a kopantsoeng e kopantsoe le motsoako o monate oa meroho kapa oa nama le ho ts'oanyelloa hammoho.
U ka sebelisa leha e le efe e khaoang ea khōhō bakeng sa tsela ena empa ha e na boneless, maqeba a se nang letlalo kapa matsoele a molemo ka ho fetisisa. Nama e marinated ka metsotso e 15 feela ha u ntse u lokisetsa lisebelisoa tse ling.
Seo U tla se Hloka
- Bakeng sa Khoho:
- 2 lik'hilograma / lik'hilograma tse 1 tse se nang letlalo tse sa hloekeng (kapa matsoele, li koahetsoeng ka 1 1/2-inch chunks)
- Bakeng sa Marinade:
- Kopi e 1 ea konofolo konofolo
- Kopi e 1 ea kontsi ea ginger
- 1/2 teaspoon e khubelu e phofo
- 3/4 teaspoon letsoai
- 1/2 teaspoon lero la lemone
- Bakeng sa linoko le ho pheha:
- 3 tablespoons oli e sa nke lehlakoreng (joaloka meroho, canola kapa soneblomo)
- 3/4 teaspoon peo ea komine
- Li-clove tse 6 ho isa ho tse 8 kaofela
- Li-peppercorns tse ntšo tse 6 ho isa ho tse 8
- Sinamone ea stick e 1-inch
- 4 ho ea ho tse 5 tse tala tsa cardamom pods
- 1 e kholo kapa makhasi a mabeli a bay
- 2 eiee e khōlō (e khaotsoeng ka khauta)
- Kopi e 1 ea konofolo konofolo
- Kopi e 1 ea kontsi ea ginger
- 3 tomate e kholo (e khaotsoeng ka khauta)
- 1 1/2 diaspuni coriander
- 1 teaspoon fatše
- komine
- 1/2 teaspoon
- garam masala
- 1 senoelo sa yogurt sa unsweetened
- Likopi tse 2 tsa raese
- Likopi tse 4 tsa khoho
- 1/2 teaspoon letsoai (khetho)
- 3 ho ea ho 4 tablespoons a hloekileng tala coriander (khabeloa chopped)
Kamoo U ka e Etsang
Etsa Marinade:
- Ka sekotlolo se seholo se se nang letho, whisk hammoho kopi e le 'ngoe ea konofolo le khalase ea ginger, phofo e khubelu, phofo ea 3/4 letsoai le lero la lemone.
- Beha khoho ka marinade, u retelehele ho apara khoho hantle. Tšoaea kapa u koahele sekotlolo mme u lule ka sehatsetsing hore khoho e tsamaee metsotso e 15 ho isa ho e 20 ha u ntse u lokisetsa lisebelisoa tse setseng.
Lokisetsa phomolo ea setsi:
- Beha pan e kholo, e tebileng, e boima-tlaase mocheso o mofuthu. Ha ho chesa, eketsa oli ea pheha. Ha oli e chesa, eketsa peo ea komine, li-clove, peppercorns, sinamone, cardamom, le makhasi a bay, le fry ho fihlela e monko o monate.
- Joale eketsa liiee le fry ho fihlela li qala ho fetoha khauta.
- Kenya tablespoon e le 'ngoe le konofolo le li-pastes tsa ginger mme o lutse ka metsotso e 1 ho ea ho 2.
- Eketsa tamati, coriander, komine le garam masala mme u phalle ho fihlela oli e phehang e qala ho ikarola ho kopane le linoko. Hona ke pontšo ea hore linoko li ntle haholo.
- Hona joale eketsa likotoana tse entsoeng ka marine le tse sootho. Susumetsa hangata ha o ntse o soothola ho thibela ho chesa.
- Ha khoho e soothoa, eketsa yogurt mme o hlohlelletse ho kopanya hantle. Pheha metsotso e 1 ho ea ho e 2.
- Eketsa raese mme u hlohlelletse.
- Kenya nkho ea khoho ' me u tsose hantle. Tlisetsa ho pheha, fokotsa mocheso, koahela le ho omisa ho fihlela raese le likhoho li etsoa 'me metsi a batla a omme ka ho feletseng.
- Tlosa mocheso 'me u lumelle hore phomolo ea sejana e phomole metsotso e 7 ho isa ho e 10 ka sekoahelo.
- Fetola letsoai ha ho hlokahala. Hlatsoa ka coriander e ncha e monate e monate, 'me u sebelise khōo ea likhoo le salate e tala, yogurt kapa raita le lijo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 784 |
| Total Fat | 32 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 145 mg |
| Sodium | 694 mg |
| Li-carbohydrate | 68 g |
| Fiber Fiber | 6 g |
| Liprotheine | 55 g |