Haeba u na le ham ea setseng ho moketeng o moholo oa lelapa, mokhoa o motle oa ho o sebelisa o na le pitsa e le 'ngoe, lijo tse bonolo tsa linaoa tse tšoeu tse nang le ham shank. (Haeba u khetha ho reka ham boneless le ho ba le yen bakeng sa lijo tsena tse tšelisang, botsa setopo sa ham bone. O na le bonnete ba hore o tla u qobella.)
Ham shanks e tsuba e etsa moro o monate oo ho oona o ka phehang linaoa sebakeng sena se ka tlaase ho malapa se ka boroa ho fihlela moeeng oa sona. Kamora ho sebelisa ham shank ho latsoa linaoa, sebeletsa nama e tsubang ka holimo. Kakaretso ena e nka nakoana ho etsa, empa e u putsa ka lijo tse khotsofatsang haholo.
Seo U tla se Hloka
- 1 tablespoon botoro
- Anyezi e le 'ngoe, e qhibililoe
- 4 cloves konofolo, chopped
- 1 a tsuba ham shank kapa ham hocks (hoo e ka bang lik'hilograma tse 1,5)
- Likopi tse peli
- moro oa kana
- 4 dikopi tse metsi a batang
- 2 bay leaves
- 1 lik'hilograma e omisitsoe
- linaoa tse tšoeu kapa tse tšoeu tsa liphio
- 1/2 teaspoon e omisitsoeng oregano
- 1 teaspoon e omisitsoeng rosemary kapa 1 sprig ea hloekileng
- 1/4 teaspoon lero le khubelu
- 1/2 teaspoon pepere e ncha e mongobo
- Letsoai ho latsoa
- 1/2 senoelo se entsoeng ka tomate e ncha kapa e entsoeng ka makoti
- 1/4 senoelo se kolobisitsoeng parsley e hloekileng
Kamoo U ka e Etsang
- Etsa liieee le konofolo ka botoro ho fihlela li-translucent holim'a mocheso o mofuthu ka ontong ea Madache kapa kettle leha e le efe e boima e nang le sekwahelo.
- Kenya ham shank, moro, metsi le likhahla tsa makhasi. Tlisa sebopeho, fokotsa tlase, koahela 'me u bosose ka hora e le' ngoe.
- Koahela 'me u kenye linaoa, oregano, rosemary, lipere tse khubelu tsa pepere le pepere e ntšo. Koahela le ho omisa, ka linako tse ling, ka metsotso e 45. Metsi a mangata a ka eketsoa ka nako leha e le efe haeba linaoa li koahela metsi kaofela ha a ntse a pheha.
- Koahela le ho latsoa letsoai. Ham e ka 'na ea e-ba letsoai le lekaneng, empa haeba ho se joalo, eketsa le ho fetola. Eketsa litamati, koahela le ho bosula ka metsotso e meng e 45, kapa ho fihlela linaoa li le bonolo ebile li le monate (nako e tla fapana ho ea ka mofuta oa linaoa tseo u li sebelisang).
- Tlosa ham shank ho ea ho sephara , khaola li-chunks tsa nama ho tsoa lesapo mme u sebetse linaoa tse chesang ka sekotlolo se seholo. Holimo ka parsley e ncha.
Litlhahiso tsa Tšebeletso
Mokhoa oa setso, o lokela ho ba le-o na le linaoa le ham shank ke poone ea poone . Bakeng sa purists le hoo e batlang e le mang kapa mang ea sebelelitsoeng sejana sena le nkhono oa hae, u ke ke ua etsa ntle le eona.
Lehlakoreng le leng la setso le sebelisoang ka boroa ke meroho e mebala , empa haeba seo ha se mokhoa oa hau, limela tsa Brussels tse kenang limela kapa linaoa tse tala li lahleloa ka li-bacon bits bakeng sa tumellano e itseng ea nama ea nama.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 281 |
| Total Fat | 9 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 59 mg |
| Sodium | 1,206 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 3 g |
| Liprotheine | 22 g |