Mefuta e mengata e teteaneng ea sopho e atisang ho ejoa e le lijo tse tloaelehileng Caribbean. Mofuta oa mofuta o mongata o fumanehang ka ho fetisisa le o sebelisitsoeng ke thapo ea khomo . E sebelisitsoe ho risepe ena e thahasellisang hammoho le li-peas tse arohaneng, mokopu, limela, lira, le dumplings ho etsa sopho e monate le e ntle.
Sopho e hloka nako e telele ea ho pheha, ka hona, mochine oa khatello o loketse ho e etsa. U ka sebelisa pitsa e tloaelehileng, empa ho tla nka lihora tse peli ho isa ho tse tharo ho pheha thapelo ho ea bonolo.
Seo U tla se Hloka
- 2 di-teaspoon oli
- 1 eiee eiee (e hlalositsoeng)
- Likokoana-hloko tse 6 tsa thyme (tse hloekileng, tse arohaneng)
- Khomo ea likhomo tse peli (khaola)
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
- Likopi tse 6 metsi (le ho feta ho etsa sopho)
- 1/2 senoelo mosehla oa khethoa (e kolobisitsoeng bosiu bo bong)
- 1 pounds mokopu (calabaza squash, khaola ka chunks tse kholo)
- 2 lik'hilograma tse limela tse tala
- Okra ea 6-8
- 12
- li-dumplings tsa phofo
Kamoo U ka e Etsang
- Pheha oli ka khatello ea ho pheha.
- Eketsa lieiee 'me ue hlahise ho fihlela e fetoloha (metsotso e ka bang 2 ho ea ho e 3).
- Kenya litlhapi tse 3 tsa thyme 'me u lutse ka metsotso e le 1.
- Kenya phapang le letsoai le pepere ho latsoa. Sauté ka metsotso e 4.
- Kenya likotlolo tse 6 metsi ebe u sisinya. Koahela khatello ea ho pheha 'me u tlohele sopho e phehe metsotso e 45 ho ea ho e 50. Haeba u sebelisa sesepa sa polokelo ea matsoho, e koahele 'me u phehele lihora tse 2 ho isa ho tse 3.
- Kenya lierekisi le metsi a eketsehileng a eketsehileng ho etsa sopho. Koahela pitsa mme u phehele metsotso e meng e 5. Tlosa sekhahla sa khatello ea ho pheha ho tlosa mouoane ebe o bula sepheo sa khatello.
- Eketsa mokopu, limela le limela tse setseng. Pheha ho fihlela limela li batla li qhibiliha. U se ke ua koala mohibi oa khatello sethaleng sena. Etsa phomola feela holim'a pitsa.
- Kenya okra le dumplings ho pitsa. Koahela 'me u phehele metsotso e 6 ho isa ho e 8 kapa ho fihlela li-dumplings li pheha.
- Latsoang bakeng sa ho phomola le ho fetola ha ho hlokahala. Hlohlelletsa le ho sebeletsa.
Litlhahiso le Phapang
Bonneteng, thapelo ke tatso e fumanoeng. Ke mpa ea phoofolo, haholo-holo khomo e fumanehang ho ena. Khomo e na le mala a mararo 'me kaofela ha eona e sebelisetsoa ho hlahisa katleho. Leha ho le joalo, ha u je litho tsohle tsa mpa, e le feela ho pata. Botsa setopo sa hau hore u tlose likaroloana tsa mafura bakeng sa hau. U tla boela u batle ho e hlatsoa ha u fihla lapeng.
Ha u sebelisa khatello ea khatello, qalang nako ka mor'a mololi oa pele.
Joalo ka lijo tse ka bang leha e le life, 'me haholo-holo sopho, u ka eketsa lisebelisoa tsa hau tseo u li ratang ho kopa ena ho e etsa e ikhethang. Ba bang baa pheha lihoete, lifate tsa mohloaare tse tala, kapa morara o omisitsoeng, athe ba bang ba khetha konofolo. U ka boela ua kenya libanana tse supileng bakeng sa limela kapa kenya 1/4 kapu ea metsi ka lero la lime. Lijo tse ling tsa sopho e entsoeng ka mefuta e mene li boetse li bitsa likolobe tse peli tsa likolobe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 320 |
| Total Fat | 9 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 237 mg |
| Sodium | 510 mg |
| Li-carbohydrate | 38 g |
| Fiber Fiber | 8 g |
| Liprotheine | 23 g |