Sejo sena se monate se phehiloeng ka ho fetisisa se phehiloeng ke lipeo tse nang le linaoa tse omisitsoeng, nama ea khomo ea phofo, phofo ea phofo le mefuta e fapa-fapaneng ea lijalo. Etsa moralo oa ho fokotsa linaoa bosiu bo le bong kapa ho latela litaelo tse potlakileng tsa likokoana-hloko ka har'a lihlahisoa tsa linaoa. Haeba u sa khathatsoe ke linaoa ho ba bonolo ho moapehi ea liehang, ha hoa lokela ho ba le tlhokahalo ea ho li pheha pele (mohato oa 3). Li kenye hantle ka har'a pitsa ka mor'a hore u kene le ho eketsa lisebelisoa tse setseng.
Recipe e entsoe ho tloha qalong ka linaoa tse omisitsoeng kapa linaoa tse nyenyane tse khubelu. U ka boela ua sebelisa linaoa tsa liphio kapa linaoa tse ntle tsa leboea haeba u li khetha. 'Mè e mong o ile a re o sebelisitse linaoa tse ling tsa Luck le linaha tse peli ka makhetlo a mangata ka liphello tse babatsehang. O itse linaoa tse nang le makotikoti li khaola nako ea ho pheha ho fihlela lihora tse ka bang 3.
Li-linaoa li na le mekhoa e metle 'me li ka etsoa ka ho eketsoa ha meroho e meng. Tse ling tse ka kenyelletsoang: Litlhapi tsa Bell, jalapenos kapa lipilisi tse ling tse bonolo kapa tse chesang tsa chile, lihoete tse khabisitsoeng kapa celery. Recipe e boetse e habeli habonolo.
Seo U tla se Hloka
- Likotlolo tse 1 1/4 tsa linaoa tse omisitsoeng kapa linaoa tse nyenyane tse khubelu
- 1 lik'hilograma tse likete tse ngata tse omeletseng, fatše ho pota-potiloe, sirloin fatše, kapa Laura's Lean Beef
- 1/2 senoelo sa onion e khethiloeng
- 1 e ka (6 oz.)
- pente ea tamati
- 1 (10 1/2 oz.) Ka sopho ea onion ea Fora
- 1 ho isa ho 1 likotlolo tse peli tsa metsi
- 3 tablespoons
- phofo e lerootho
- 1 1/2 teaspoon letsoai
- 1 teaspoon phofo ea konofolo
- 1 teaspoon tsoekere
Kamoo U ka e Etsang
- Khetha linaoa 'me u lahle linaoa tse sa senyeheng kapa tse senyehileng. Sheba majoe leha e le afe a manyenyane. Hlatsoa linaoa 'me u kenye ka sekotlolo se ka hare. Koahela ka metsi a batang (botebo ba lisenthimithara tse ka bang 3 ho isa ho tse 4 holim'a linaoa) 'me u koale lihora tse 6 kapa bosiu bo le bong.
- Hlatsoa linaoa 'me u hlatsoe. A khutlisetse ka sekotlolo ebe o koahela ka metsi (botebo ba 3 ho isa ho 4 cm).
- Tlisa linaoa ho pheha ka mocheso o mofuthu 'me u phehe ka lihora tse ka bang 1 ho isa ho tse peli, kapa ho fihlela ha u le bonolo. Hlakola le ho fetisetsa linaoa ho pitsa.
- Ka skillet e kholo holim'a mocheso o mofuthu o soeufatsang fatše le nama ea onion. Kenya nama ea bohobe le eiee e soeufalitsoeng ho moapehi ea liehang. Kenya tomate le mongobo, sopho, metsi, phofo ea letsoai, letsoai, phofo ea konofolo, tsoekere le Tabasco sauce. Khothalletsa ho kopanya metsoako.
- Koahela 'me u phehe ka LOW bakeng sa lihora tse 5 ho isa ho tse 7 kapa ho HIGH bakeng sa lihora tse ka bang 3. Hlahloba ka nako ea ho pheha 'me u kenye metsi a mangata ha ho hlokahala.
Litlhahiso le Phapang
- Sebelisa makotikoti a 2 (e mong le e mong) ea linaoa tse nyenyane tse khubelu ho e-na le linaoa tse omisitsoeng.
- Eketsa lihoete tse phatlolohileng kapa tsa julienned ho ea ho skillet le nama ea khomo le eiee. Haeba o lakatsa, kenyelletsa setlolo se setala se tala kapa se khubelu sepelepele.
- Eketsa 1 e ka ba (14.5 ounces) ea tamati e entsoeng ka litlolo kapa tamati ea mahlakoreng a mafura hammoho le tamati ea tamati.
- Eketsa lisebelisoa tse 4 tsa pepere tse bonolo tse teteaneng ho ea ho sesebelisi se liehang hammoho le sopho.
- Eketsa pepere ea jalapeno kapa poblano chile e hahiloeng ho ea phehelang ka potlako bakeng sa mocheso o eketsehileng le tatso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 376 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 67 mg |
| Sodium | 787 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 12 g |
| Liprotheine | 33 g |