Kakaretso ena e bobebe, empa ha e haelloe ke tatso e kholo. Letsoai la poaching le monate ha le pheha matsoele 'me le fokotsoa ho etsa moriana o bonolo holimo ho khoho ena e bonolo.
Seo U tla se Hloka
- 1 kopi e tsoeu veine
- Likopi tse peli tse tlase-sodium khō ea moro
- Li-sprigs tse peli tse hloekileng
- 1/2 eiee e bohareng, e lesotsoe
- Letsoai ho latsoa
- Fana le pepere e ntšo e ncha
- Pinch of cayenne
- 1 e lekaneng lemon, juiced
- 4 tse se nang thuso, matsoele a likhoho tse se nang letlalo
- 1 tablespoon bata serame
- Lemon lemon ho khabisa
- Likopi tse 2 tse phehiloeng litapole tse pentiloeng (ho ikhethela)
Kamoo U ka e Etsang
- Kopanya le veine, moro, li-sprigs, onion, letsoai la 1/2 tsp, pepere e ntšo, cayenne le lemon ka skillet e 10-cm (pan e lokela ho ba e kholo feela ka ho lekaneng hore e lumellane le matsoele a 4 a kana). Tlisa sekontiri ka mocheso o phahameng, 'me u kenyetse matsoele a kana. Etsa hore mocheso o theohe fatše, 'me u bososele matsoele a likhoho ka metsotso e 12 ho isa ho e 15, kapa ho fihlela o pheha. Letlalo la khoho le tla khutla hanyenyane ha le qhibiliha. Tempele ea ka hare e lokela ho ba 160 ho ea ho 165 F. U se ke ua feta.
- Ha o etsoa, tlosa sefuba ho poleiti 'me u koahele ka foil. Etsa mocheso ho fihlela sebakeng se phahameng ka ho fetisisa 'me u belise metsi bakeng sa metsotso e 5 ho fokotsa. Lahlela botoro le seriti ho fihlela o kopantsoe. Pheha metsotso e 2 hape. Tlosa pan ho tloha mocheso. Latsoang bakeng sa letsoai, 'me u fetohe.
- Beha litapole tse halikiloeng tse chesang ka likotlolo tse 4 tse sa tebang. Arola matsoele ka likotoana tse 5 kapa tse 6 ka 'ngoe,' me u hlophise litapole. Spoon holim'a chesang e fokotsoang ho fokotsa poaching metsi (lahla liiee, kapa u sebetse haeba ho lakatsoe), u li arole likarolong tse 4. Sebeletsa chesang ka lemon e eketsehileng haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1379 |
| Total Fat | 74 g |
| Fat Satated | 22 g |
| Fat Unsaturated | 29 g |
| Cholesterol | 426 mg |
| Sodium | 844 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 5 g |
| Liprotheine | 136 g |