Gallo pinto e bolela "likokoana-hloko" - ho bonahala eka ho kopantsoe ha linaoa tse ntšo kapa tse khubelu le raese li tšoana le mofuta oa mofuta oa khoho o nang le masiba a matšo le a masoeu a mongobo. Sejo sena se tumme hohle Latin America ka mefuta e sa tšoaneng - e kang Nicaragua, moo e boetse e bitsoang gallo pinto, le Colombia, moo sejana se tšoanang se tsejoang e le calentado . Tacu tacu ea Peru e tšoana le raese e fokotsoang le linaoa tseo ka tloaelo li kopantsoeng le sefate se tšesaane sa lehe le omisitsoeng.
Ha e le hantle ke tsela e ntle ea ho sebelisa raese e setseng le linaoa, 'me hangata e sebelisoa hoseng ka lehe le halikiloeng (haholo-holo le setseng, le tsosolosoa) kapa limela tse halikiloeng ka lehlakore. Naheng ea Costa Rica, sejana sena se ratoa ka sauce e khethehileng e bitsoang salsa lizano. Haeba u ke ke ua fumana botlolo ea salsa lizano lijong tsa Selatine tsa sebakeng sa heno, batho ba bangata ba fumana hore worcestershire sauce hammoho le khumine e etsa hore e be sebaka se amohelehang.
Mokhoa o mong o tloaelehileng le o motle oa ho sebeletsa gallo pinto ke ho o beha ka sekotlolo se nang le oli e ngata (e le hore o se bōpe ka sebōpeho sa borata), ebe o se kenyelletsa sefateng.
Seo U tla se Hloka
- 2 tablespoons meroho kapa oli ea mohloaare
- 1 e onion e bohareng (e khaotsoe hantle)
- 2 cloves konofolo (minced)
- 1/4 senoelo sa makhasi a hloekileng (cutsitsoeng)
- 1 pepere e khubelu e tšehali e khubelu (e khaotsoe hantle)
- 1 teaspoon komine
- Li-teaspoon tse 2-3 Salsa Lizano (kapa sebaka sa mokotla oa Worcestershire sauce)
- Likopi tse peli
- linaoa tse phehiloeng (tse khubelu kapa tse khubelu ka metsi a phehang)
- Likopi tse peli
- raese e tšoeu e phehiloeng
- Etsa letsoai le pepere e ncha e le hore u latsoe
- Fresh cilantro (chopped bakeng sa monate)
Kamoo U ka e Etsang
Beha oli ka skillet e kholo holim'a mocheso o mofuthu. Eketsa eiee e khethiloeng, konofolo, pepere e khubelu le cilantro e khethiloeng. Cook, susumetsang maikutlo khafetsa, ho fihlela meroho e le monate le monko o monate. Kenya komine le salsa lizano (kapa worcestershire sauce) ebe u pheha metsotso e meng e 2-3.
Eketsa linaoa le metsi a tsona, ebe u pheha metsotso e le 'ngoe.
Eketsa raese 'me u hlohlelletse ho fihlela raese e tsoakane hantle le linaoa' me ha ho na li-cumps tsa raese.
Koahelo ea sekoahelo, mocheso o tlaase, 'me u kopanele motsoako ka metsotsoana e le' ngoe, ho fihlela raese e futhumetse.
Nako le letsoai le pepere ho latsoa, ho eketsa salsa lizano kapa sauce ea worcestershire ho latsoa. Bokella ka cilantro e ncha pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 835 |
| Total Fat | 9 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 110 mg |
| Li-carbohydrate | 158 g |
| Fiber Fiber | 23 g |
| Liprotheine | 32 g |