Nopales (makhasi a cactus) ka mahe a pholileng a monate ebile a le bonolo ho etsa phekolo. Ho bonolo, hoo e batlang e le tatso e nkhang habonolo ea sekontiri (e le semela, ka mor'a moo) e tsamaea hantle le mahe ka mokhoa o tšoanang le o bonolo empa o tšoana le asparagase kapa sipinake. Eketsa salsa kapa sauce e chesang joalokaha u rata, haholo-holo ke rata sejana sena ka salsa ea fresca e monate kapa sesepa ea chile citrus bakeng sa 'nete ea sebele. Ke fumana hore ba se ba le molemo ka ho fetisisa ho e-na le li-tortilla tsa poone tse mofuthu, le hoja ke li thabetse ka bohobe bo chesang bo chesang, hape.
Tlhokomeliso: E-ba hlokolosi haholo 'me u sebelise thipa e bohale ho felisa le ho tlosa li-spikes ho nopales kapa, etsa joalo ka' na, 'me u reke nopales le li-spikes tse seng li tlosoa.
Seo U tla se Hloka
- 8 nopales (makhasi a cactus)
- 1
- shallot
- 1 Botoro ea sesepa kapa oli ea pheho
- 1/2 teaspoon letsoai le letle la letsoai
- 6
- mahe a maholo
Kamoo U ka e Etsang
- Sebelisa thipa e bohale ho felisa li-spik ho tloha makhasi a cactus, ha ho hlokahala (e-ba hlokolosi ha u etsa sena). Hlatsoa nopales 'me u e tšabe. Khaola ea hloekileng, e hloekisitsoeng ka bophara bo lekaneng ka li-strip 1/4-inch-thick strips.
- Khaola 'me u lahle qetellong ea lehlaka la shallot. Khaola ka halofo, u tlohele qetello e hlabang ea ho qetela e tšoara halofo e 'ngoe hammoho. Tlosa 'me u lahle peel peel. Etsa litšepe tse sa khaotseng ka hare, ebe o khaotsa ho matha ho tloha qetellong, ebe o tla o tšela ka letlalo, ebe o sebelisa qetello eo ho e tšoara. Lahla qetello ea leqho ha u qetile.
- Ka pane e kholo ea frying ho feta seaplane-mocheso o phahameng, qhibilihisa botoro kapa chesa oli. Eketsa shallot e betliloeng le nopales le letsoai. Khothalletsa ho apara ka botoro. Fafatsa ka halofo ea letsoai (1/4 teaspoon). Fokotsa mocheso ho ea bohareng, o batla hore nopales e be e hlollang, empa e se ke ea silafala. Pheha, e tsosang khafetsa, ho fihlela dipales li le bonolo mme metsi a mangata a tsona a se a tsoa ka metsotso e 15 ho isa ho e 20.
- Hlakola mahe ka har'a sekotlolo sa bohareng. Hlahloba ho otla ba makhooa le li-yolks hammoho ka botlalo. Fafatsa ka letsoai le whisk ho kopanya.
- Tšela mahe ka pan le pheko e phehiloeng mme u hlohlelletse ho kopanya mahe le nopales. Ho pheha, ho hlohlelletsa le ho senya lehe le phehetsoeng ka tlase ea pan, ho fihlela mahe a behiloe, hoo e ka bang metsotso e meraro. (Li-stoves le lipane li fapane ka ho feletseng; ela hloko haholoanyane haeba mahe a phehiloe ho u rata ho feta kamoo o lefa ho fihlela ka nako!)
- Sebeletsa hang-hang, ka li-sauces le li-accompaniment tse hlalositsoeng ka holimo kapa tsohle ka letsoai le pepere ho latsoa, ka tlhaho.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 68 |
| Total Fat | 5 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 117 mg |
| Sodium | 190 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |