Ho kopanya litapole tse ncha tse nang le linaoa tse tala kapa tse leqhoa li etsa sejo se monate. Esita le haeba e se nako ea litapole tse ncha, sejana sena se babatseha ka litapole tsa bana kapa litapole tsa menoana.
Lihlahisoa tse nyenyane tse ncha tse tala li ntle haholo ho sejana sena, empa linaoa tse tala kapa tse kholo li ntse li le ntle. Litapole tse ncha le linaoa tse tala tsa Fora (li-haricot verts) li ne li sebelisoa sejaneng se tšoantšetsoang.
Seo U tla se Hloka
- 1 1/2 lik'hilograma
- litapole tse nyenyane tse ncha
- 12-16 ounces linaoa tse ncha tse tala
- 2 tablespoons botoro
- Dipole tse peli tse phofo e nang le morero
- Likotlolo tse 1 1/2
- tranelate e khanyang (kapa lebese )
- Ho ikhethela: likhasepo tse 1 ho ea ho tse peli tse entsoeng ka parsley kapa chives
- letsoai le pepere e ncha e mongobo, ho latsoa
Kamoo U ka e Etsang
- Hlakola litapole mme u khaola tse kholoanyane halofo. Li tšelise ha li lakatsa.
- Fokotsa linaoa tse tala ebe u hlatsoa hantle. Haeba linaoa tse tala li le khōlō, li arole ka bolelele ba 1-2-cm.
- Beha litapole ka sekotlolo se ka hare. Koahela ka metsi le teaspoon e 1 ea letsoai; tlisa ho pheha. Koahela pan 'me u fokolise mocheso ho fihlela bohareng; pheha metsotso e 8.
- Eketsa linaoa tse ntseng li lokisitsoe ho litapole mme u tsoele pele u pheha metsotso e 9 ho ea ho e 12 ho feta, kapa ho fihlela litapole le linaoa tse tala li le bonolo.
- Haeba u sebelisa lijalo tse nonneng tsa Fora tsa Fora, li eketsa ka metsotso e 12 kamora litapole li qala ho pheha le ho pheha metsotso e ka bang 6 ho isa ho e 8 e telele.
- Ho sa le joalo, etsa tranelate sauce. Qhibiliha botoro ka sekotlolo se ka hare. Ha foaming e kokobela, eketsa phofo. Pheha li-roux ka metsotso e 2, u susumetsa kamehla. Butle-butle hlakola lebese ka har'a roux. Cook ho fihlela thickened, susumetsang maikutlo kamehla. Kenya li-chives kapa li-parsley tse hahiloeng, haeba li lakatsa.
- Latsoang mongobo 'me u kenye letsoai le pepere, ha ho hlokahala.
- Hlatsoa litapole le linaoa tse tala le ho fetisetsa sejana sa tšebeletso.
- Tšela moriana holim'a linaoa tse tala le litapole 'me u tsose ka bonolo ho apara meroho.
- Sebeletsa chesang.
Litlhahiso tsa Litsebi
Litapole tse ncha ke life? Litapole tse ncha li cheka litapole. Litapole tse ngata li "phekoloa" libeke tse 'maloa kapa nako e telele, empa litapole tse ncha li rekisoa hang ha li tsoa fatše. Letlalo la litapole tse ncha le tšesaane haholo ebile lea fokola. Ha ho peeling e hlokahalang, tlosa letlalo feela ka matsoho kapa borushana bo bonolo mme u phehe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1053 |
| Total Fat | 62 g |
| Fat Satated | 33 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 268 mg |
| Sodium | 617 mg |
| Li-carbohydrate | 61 g |
| Fiber Fiber | 14 g |
| Liprotheine | 63 g |