Sopho e entsoeng ke meroho e nang le meroho e nang le lihoete, litapole , tamati , poone le khale e na le pelo e lekaneng ho ba lijo tse kholo. Li- cashews li eketsa matla a protheine le matla a matla. Leha ho le joalo, li ka 'na tsa tloheloa bakeng sa ba nang le menoana ea linate. Lethathamo la motsoako le ka 'na la bonahala le le boima, empa sena se bonolo haholo ho etsa le ha se nke nako e telele. Ha ho hlokahale hore u be meroho ho thabela sena.
Seo U tla se Hloka
- 1 Oli ea sesepa ea canola
- Lihoete tse peli tse bohareng, tse teteaneng le tse khethiloeng
- 1 e bohareng boiee bo bofubelu, bo khethiloe
- 1 nkhono ea celery, ea khaotsoeng
- 1 pepere e khubelu ea tšepe, e khethiloe
- 1 litapole tse kholo, tse phunyeletsoeng le tse khethiloeng
- 1 sprig e hloekileng thyme, minced
- 3/4 teaspoon fatše turu
- 1 tomate e bohareng, e khaotsoe
- Likopi tse 5 meroho kapa metsi
- Kopi e le 'ngoe ea lijo-thollo tse ncha kapa tse bolileng
- Likopi tse 3 tse hlahisitsoeng le tse khethiloeng khale
- Pepere e tšoeu ea letsoai le fatše, ho latsoa
- Pepere ea Cayenne, ho latsoa
- 1 Tapepoon cornstarch
- 1 Tapepoon metsi a khutsitseng
- 1/2 senoelo se entsoeng ka parsley e ncha
- 1/2 senoelo se senya likotoana, ho ikhethela
Kamoo U ka e Etsang
- Ho chesa oli ka pitsa e kholo e sa sebeliseng ho feta moeeng-mocheso o phahameng. Khauta lihoete, eiee e khubelu , celery, pelepele le litapole 3 metsotso. Eketsa thyme le turmeric . Kopanya hantle le meroho. Kenya litamati le moro; qeta metsotso e 20.
- Kenya peō, khale, letsoai le pepere e tšoeu. Tšoara metsotso e 5. Nako le pepere ea cayenne.
- Etsa e 'ngoe ea litsela tse peli: Kopanya cornstarch le 1 tablespoon metsi a nang le metsi. Ka sopho e monate, sisinya motsoako oa cornstarch. Tsoela pele ho hlohlelletsa le ho qeta metsotso e 3 ho hlahisa. Tlosa mocheso 'me u tsose ka parsley.
- Haeba u sebelisa li- cashews , khetha linate sebakeng sa blender kapa processor ea lijo e nang le lehare la tšepe. Eketsa cornstarch motsoako le 3/4 senoelo se futhumetseng sa moro; ho kopanya kapa mokhoa oa ho kopanya. Khutlisetsa motsoako ho sopho sa sopho, tsoela pele ho bososela, ho hlohlelletsa hangata, metsotso e 3.
Ka ho sebeletsa: (ka likotoana tsa cashew) lik'hilojule tse 162, lik'hilojule tse 35 lekholong tse tsoang mafura, ligrama tse 4 tsa protheine, 25 dikgerama, lik'hilograma tse 4 tsa mafura, ligrama tse 6, mafura a mafura a mafura a 96 ha ho na cholesterol, 35 milligrams sodium.
Ho sebeletsa (ntle le likaroloana tsa cashew) 114 lik'hilojule, lik'hilograma tse 18 lekholong tse tsoang mafura, 3 dikgerama, ligrama tse 23 tsa lik'habohaedreite, ligrama tse 4 tsa mafura, 2 grams mafura, mafura a mafura a mafura a 22, ha ho na cholesterol, limiligrama tse 34 sodium.
Mohloli oa Recipe: ke Steve Petusevsky (Clarkson Potter)
E ngotsoe ka tumello.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 187 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 519 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |