Poone ea homic ke poone e omisitsoeng e 'nileng ea phekoloa ka tharollo ea alkaline (e kang lye) ho tlosa sekoahelo le likokoana-hloko. Tsamaiso ena ea boholo-holo, e bitsoang nixtamalization, e etsa hore poone e be bonolo ho senya le ho e pheha. E boetse e fa poone monate o monate oa lefatše (seo u se latsoang tamales le li-tortilla tse entsoeng ka mahahapa) hammoho le ho etsa hore poone e fokotsehe le ho feta e be e matlafatsang.
Semela se omisitsoeng se ka pheha ka ho feletseng, se ka ba setsi sa lijo-thollo (ho thothomela ), kapa se ka senyeha haholo ka poone e senyehileng (maíz trillado). Poone e senyehileng e fumaneha US ho li-grocery tse ngata (Goya lebanta le senyehileng poone e fumaneha mefuteng e 'meli e mosehla le e mosoeu) empa ho bonolo ho pheha stovetop kapa-esita le ho le bonolo-ho moapehi ea liehang. Hoa monate joaloka lijo tsa hoseng (e nang le botoro le sirapo) kapa e le sejo se lekaneng sa lijo (ha se phehoa moro). Kapa, poone e phehiloeng e ka theoha motsoako oa lijo ho etsa masa ka maiketsetso, e ka sebelisoang ho lokisetsa tamales , li-aspas , empanadas le pupusas . Semela e phehiloeng e tla boloka, sehatsetse, ho fihlela ho beke e le 'ngoe ka sehatsetsing' me e ka tsosolosoa ka microwave.
Seo U tla se Hloka
- 1 (li-16-ounce) sephutheloana se tšoeu kapa se mosehla se omeletsoeng (maíz trillado)
- Likopi tse 5 ho isa ho tse 6 metsi, kapa moro ha o etsa savory
- 1 teaspoon letsoai (tlohela haeba u sebelisa moro)
- Ho ikhethela: 1 ho ea ho 2 tablespoons botoro
Kamoo U ka e Etsang
Top Method Stove
- Beha poone ka pitsa e kholo kapa sekotlolo ebe o koahela ka metsi a macha. Soak bosiu. (U ka tlōla mohato ona, empa poone e tla nka nako e telele ho pheha).
- Tloha poone 'me u e behe setopong se seholo. Kenya likotlolo tse 5 tsa metsi le letsoai kapa moro feela 'me u tlise ho phomola ka mocheso o mofuthu. Koahela 'me u omelle ka mocheso o tlaase ho fihlela poone e le bonolo, hoo e ka bang hora e le' ngoe, kapa nako e telele haeba poone e sa ka ea kenngoa. Sheba hangata poone 'me u kenye metsi a mangata ha ho hlokahala.
Slow Cooker Method
- Sebaka se phunyehileng ho ea phehelang. Kenya likotlolo tse 5 tsa metsi le letsoai kapa moro feela. Pheha sebakeng se tlaase ho lihora tse 4 ho isa ho tse 5 ho fihlela poone e le bonolo.
Mokhoa o mong
- Hang ha poone e phehiloe, tsosa ka botoro, haeba u sebelisa, 'me u sebeletse poone e futhumetseng joaloka poro e nang le mahe a linotši kapa sopho e entsoeng ka' maple, kapa e le sejo se nang le letsoho le monate (pheha le moro) o nang le letsoai le pepere ho latsoa.
- Haeba o rera ho sebelisa poone ho etsa masa bakeng sa arepas kapa empanadas, tlosa sekwahelo 'me u lumelle poone hore e pholile ka pitseng, e lumelle hore mongobo o itseng o fetohe ha o ntse o phalla.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 53 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 6 mg |
| Sodium | 392 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |