Tapa e potlakileng le e bonolo e tlisa monate oa Mediterranean le mebala e khanyang tafoleng ea hau. Konofolo le tamati e omisitsoeng ka letsatsi lia kenngoa hammoho, ebe li tsoakane le li-shrimp tse hlabiloeng 'me li fafatsoa ka basil e ncha. Sebeletsa ka bohobe ba rustic . Sejo se monate se phethehile ho arolelana le metsoalle le ba lelapa kapa ho tsosolosa letsatsing le hlahlamang e le lesela.
Seo U tla se Hloka
- 1 lb. e tala
- shrimp
- 3 clove
- konofole
- 1/4 c.
- base basil
- 4 tbsp. moroetsana
- oli ea mohloaare
- 1/2 c.
- tamati e omisitsoeng ka letsatsi ka oli
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Etsa li-shrimp, hlakola le ho omella. Beha ka thōko.
- Senya makhasi a basil 'me u behelle ka thōko.
- Ebola 'me u arole konofolo. Tšela oli ea mohloaare ka lero le lenyenyane le chesang le mocheso. Ha o chesa, eketsa konofolo ho pan le sauté, e tsosang hangata.
- Kenya tomate 'me u tsoele pele ho etsoa ka metsotso e 2-3. Tlosa tamati le konofolo ho tloha pan, ho siea oli.
- Hlahisa mocheso holim'a pan ho ea bohareng-bo phahameng. Sauté shrimp ka oli e le 'ngoe, ho fihlela e pheha' me e fetoha. Khutlelang konofolo le tamati ho pan 'me u tsohle.
- Kopanya motsoako o khethiloeng ebe o pheha metsotso e le 'ngoe. Sebeletsa hang-hang ka bohobe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 308 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 227 mg |
| Sodium | 685 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 3 g |
| Liprotheine | 30 g |