Li-mussels tsena li hlatsoa ka mongobo oa tomate oa tomate li le leholimong, 'me li boetse ke tse ling tsa mefuta e mengata ea lijo tsa leoatleng tse nang le mehaho e fumanehang kajeno. Sejo sena se etsa sejo se monate sa pele kapa sejo se monate. Se sebeletse ka bohobe bo seholo ba Sefora bakeng sa ho kena ka moro.
Seo U tla se Hloka
- Lik'hilograma tse 4
- li-mussels tse ncha, li phunyeletsoa hantle
- 2 tablespoons oli ea mohloaare
- 1 eiee e nang le bohlasoa bo boima, e kolobisitsoeng hantle (hoo e ka bang senoelo sa 1)
- 2 tablespoons minced a hloekileng garlic
- 1 e ka (hoo e ka bang li-ounces tse 14/2)
- tamati e feletseng , e tšolotsoeng le ho khethoa
- Kopi e le 'ngoe
- tlhapi ea litlhapi, lero la clam ea botlolo kapa veine e tšoeu
Kamoo U ka e Etsang
1. Ho hloekisa li-mussels: Li tšela metsing a nang le letsoai le lekaneng ho koahela 'me u emelle metsotso e 15 ho li tlosa ka lehlabathe. Hlakola li-mussels ka ho feletseng ka li-brush tse thata le ho tlosa litelu tse tala. Lahla likhahlo leha e le life tse nang le likhetla tse robehileng kapa tse butsoeng.
2. Pitseng e nang le lithara tse 6, qhibilihisa oli ka mocheso o mofuthu. Kenya onion le konofolo mme u phehe, o hlohlelletsa hangata, ka metsotso e 5, kapa ho fihlela o nolofalitsoe.
3. Eketsa litamati, moro le parsley 'me u tlise pheha ka mocheso o phahameng.
Fokotsa mocheso ho tlase. Kenya metsels. Koahela 'me u phehele metsotso e 3 ho isa ho e 5, kapa ho fihlela likhetla li bula. Mamela ka bonolo habeli kapa habeli ho etsa bonnete ba hore u pheha.
4. Ka khaba e slotted, fetisetsa li-mussels ho lijana tse ling, u lahle moriana leha e le ofe o sa bulehang. Etsa e 'ngoe ea moro ka sekotlolo se seng le se seng. le ho sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 598 |
| Total Fat | 18 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 169 mg |
| Sodium | 1,123 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 2 g |
| Liprotheine | 74 g |