Tlisa tatso ea lihlekehleke tafoleng ea hau ka litapole tse monate tsa Caribbean. E ntlafalitsoe ka lime, mahe a linotši, le monoana oa sepeo o akarelletsang konofolo, ginger, allspice le chili, recipe ena e sebetsa hantle selemo ho pota.
E sebeletsa 4 ho isa ho 6.
Seo U tla se Hloka
- 2 lik'hilograma tse peli tsa litapole, li qhibilihisoa, li hloekisitsoe, 'me li khaoletsoe ka li-chunks tse 1
- 2 tablespoons oli-mo-oli oa mohloaare oli
- 2 tablespoons mahe a linotši
- Mokeli oa 1 lime (hoo e ka bang 1 isipuni)
- 4 clove ea konofolo, e phunyeletsoeng le e khaotsoeng hantle
- 1/2 teaspoon sinamone
- 1/2 teaspoon motsoako oa ginger
- 1/4 teaspoon lero le phofo
- 1/8 teaspoon nutmeg
- 1/8 teaspoon allspice
Kamoo U ka e Etsang
Preheat oven ho 425 °. Oli e khanyang pane e khōlō e halikiloeng kapa pampiri e nang le litlhapi tse koahetsoeng ka letsoho.
Ka sekotlolo se seholo, hlahisang oli hammoho, mahe a linotši, lero la lalaka, konofolo le linoko. Eketsa litapole mme u lahlele ho apara.
Tšela litapole le li-seasoning ka pane ea ho chesa kapa ka ho baka lakane, ebe u li hasetsa ho e le ngoe.
Roastang litapole ka setofo sa preheated, e susumetsang ka linako tse ling, ka metsotso e ka bang 40, kapa ho fihlela e le bonolo ebile e le caramelized.
Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 258 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 82 mg |
| Li-carbohydrate | 52 g |
| Fiber Fiber | 7 g |
| Liprotheine | 5 g |