Sejoeng sena, monate o monate oa mokopu o khotsofatsoa ke mocheso o tsoang ho li-chilies le tanginess e tsoang ho 'mala o tala oa mango. Se sebeletse ka li-chapati tse chesang (Indian flatbread).
Seo U tla se Hloka
- Hoo e ka bang 1 lb. (500 gms) mokopu, lipeo li tlosoa, li arotsoe ka "li-cubes" (boloka kapa ho tlosa letlalo kamoo u ratang kateng)
- 2 eiee e kholo e pholiloe hantle
- 3 tbsp. e khaohileng ka konofolo
- 3 likhahla tse khubelu tse omeletseng
- 1/2 tsp. peo ea fenugreek
- 1 tsp. peo ea komine
- 1/2 tsp.
- turmeric phofo
- 1/2 tsp. phofo e khubelu
- 1/2 tsp. e tala mango phofo
- 1/2 tsp. tsoekere
- 2 tbsp. oli ea meroho / canola / oli ea soneblomo
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Hlalosa oli ka pitsa e teteaneng 'me u kenyetse peo ea cumin le fenugreek ho fihlela limela li ntse li emisa.
- Eketsa likhase tse khubelu tse omeletseng 'me u halefa ka halofo ea motsotso.
- Eketsa konofolo le eiee le fry ho fihlela onion e le bonolo.
- Eketsa linoko tse nang le phofshoana mme o kopanya hantle. Pheha metsotso e 2 ho isa ho e meraro.
- Eketsa mokopu, tsoekere le nako ka letsoai. Kopanya hantle.
- Cook ho fihlela mokopu o le bonolo. Fafatsa ka metsi a seng makae feela ha ho hlokahala.
Sebeletsa ka Chapath e chesang (sebaka se sephara sa Indian ).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 102 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 233 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |