Lihlahisoa tsa nama tsa nama ea likhomo le li-black li kopana le lijo tsena tsa letsatsi le letsatsi. Nama le linaoa li na le phofo, tomate le konofolo hammoho le eiee le pelepele. Sebeletsa sejana sena ka raese e chesang e phehiloeng kapa quinoa. Mobu oa Turkey o ka sebelisoa mofuteng oa motsoako oa linaoa o motenya.
Ikutloe u lokolohile ho chesa mocheso ka lipoli tse 'maloa tsa pelepele tsa jalapeno kapa polipi e minced. Letlapa la komine le ne le tla eketsa tatso hape.
Seo U tla se Hloka
- 2 tablespoons oli ea limela
- 1/2 lik'hilograma tse ling tse nang le bohobe bo bongata kapa bosiu ba mobu
- 1 senoelo se entsoeng eiee
- 1 kopi e ts'oetsoeng bell peppers
- 2 cloves konofolo, minced
- 1 tablespoon lero la lemone
- 1 isipuni e lokiselitsoeng mosetareta
- 1 teaspoon lero le phofo
- 2 tablespoons soy sauce
- Etsa pepere ea cayenne
- 1 senoelo sa tomate sauce
- Likopi tse 2 tse phehiloeng kapa tse entsoeng ka makotikoting
- linaoa tse ntšo , li hlatsoitsoe 'me li tšolotsoe
- Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
- Likopi tse 3 tse phehiloeng raese
- Ho ikhethela: cilantro, e sa tsoa khethoa
- Ho ikhethela: avocado, sliced
- Ho ikhethela: langa le le lej, le sliced
Kamoo U ka e Etsang
- Hlatsoa oli ea meroho e khōlō skillet holim'a mocheso o mofuthu. Eketsa nama ea khomo le eiee 'me u phehe, e hlohlelletsa khafetsa ho fihlela nama ea nama e se e le pinki. Kenya pepere ea bello le konofolo 'me u tsoele pele u pheha metsotso e 2 ho isa ho e meraro.
- Ka sekotlolo se senyenyane kopana le lero la lemone, mosetareta, phofo ea soya, moriri oa soya le pepere ea cayenne e nang le moriana oa tomate; whisk ho fihlela e kopane hantle. Khothalletsa hore u se ke ua ja moriana oa tomate ebe o eketsa motsoako oa mongobo mobung oa skillet. Eketsa linaoa tse ntšo tse nkiloeng mme u phehele metsotso e 20 ho isa ho e 30. Latsoang le nako le letsoai le pepere e ncha e mongobo, joalokaha ho hlokahala.
- Sebeletsa nama ea likhomo le linaoa ka raese e chesitsoeng e chesang. Hlatsoa ka cilantro e ncha e khethiloeng le avocado kapa lipalesa tsa tomate, haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1148 |
| Total Fat | 16 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 51 mg |
| Sodium | 676 mg |
| Li-carbohydrate | 198 g |
| Fiber Fiber | 26 g |
| Liprotheine | 53 g |