Hangata tamati e butsoitseng, konofolo, parsley, cilantro le paprika le cumin hangata li bohlokoa ho Moroko oa pasta oa Moroccane, o nang le phapang e tloaelehileng e akarelletsang ho tlatsoa ha sinamone, pelepele e chesang kapa esita le li-chickpeas. Lijo tsa pasta li atisa ho etsoa ka chisi e entsoeng ka Edam .
Moralo oa motheo oa Moroallo oa mongobo oa Moroallo o ka tlase o tla fana ka linoelo tse 4 ho isa ho tse hlano tsa mongobo o motenya, o lekaneng ho fihlela ho 1 kilogram (hoo e ka bang lik'hilograma tse 2) tsa spaghetti kapa pasta. Marble-sized kefta meatballs ke kakaretso empa e kenyelletsa. Haeba bana ba hau ba sa tloaele lijo tsa Moroccan, ba tla rata meatball tsena tse nyenyane!
Haeba u potlakile 'me u sa batle ho nka nako ea ho khama litamati, tlosa tomate e ncha le lisebelisoa tse eketsehileng tse 280 dikgerama (tomoso) ea tamati, u tšesaane ka metsi ho tomate mongobo o tsitsitseng.
Seo U tla se Hloka
- 1 1/2 kilograms (litsoe tse ka bang 3) tsa tamati e butsoitseng
- Li-gramithara tse 140 (mafura a 6) tamati ea tamati
- 1/4 senoelo sa oli ea limela
- 1 eiee e bohareng (e khaotsoe)
- Li-clove tse 4 ho ea ho tse 5 (tse hatelitsoeng)
- 1/4 senoelo sa parsley (e ncha, e hahiloe, e arotsoe)
- 2 di-teaspoon letsoai
- Lipolepo tse 2 tsa paprika
- 1 teaspoon komine
- 1/2 teaspoon tsoekere
- 1/4 teaspoon turmeric
- 1/8 teaspoon pepere ea cayenne (kapa pepere e ntšo) ho latsoa
- Opional: 1
- lekhasi la bay
- Bakeng sa Kefta Meatballs:
- 1/2 kg (1 lb.) fatše ea khomo
- 1 teaspoon letsoai
- Lipolepo tse 2 tsa paprika
- 1 teaspoon komine
- Ho ikhethela: 1/4 teaspoon sinamone
- 1/8 teaspoon pepere ea cayenne
- 1 clove garlic (e hatelitsoeng)
- Dikhase tse 3 ho isa ho tse 4 tsa parsley (e entsoeng)
Kamoo U ka e Etsang
Ho Etsa Lijo tsa Meatballs
- Koahela nama ea khomo, linoko, garlic le parsley.
- Hlakola motsoako hantle, 'me o o bōpe hore e be li-meatball tse nyane tse lekanang le marulelo. Beha ka thōko.
Ho Etsa Sauce
- Peel, peo le ho tšela tamati. (Kapa u ka qeta litamati 'me ua li koahela, tse koahetsoeng, hoo e ka bang senoelo sa metsi a ka bang metsotso e 5 ho isa ho e 8, ho fihlela letlalo le khaotsa.
- Fetisa tamati ka leloala la lijo, u lahle letlalo le lipeo.)
- Ka pitsa e khōlō, e tebileng ea skillet kapa e pharaletseng, futhumatsa meroho ka mocheso o mofuthu. Eketsa oiee e khethiloeng le konofolo mme u rute ka bonolo ho fihlela konofolo ke monko o monate; e-ba hlokolosi hore u se ke ua chesa konofolo.
- Eketsa tamati e entsoeng ka letsoai kapa e entsoeng ka monokotšoai, linoko le hoo e batlang e le halofo ea parsley (boloka e 'ngoe ea parsley ho e eketsa qetellong ea ho pheha).
- Kopanya lekhasi la langa la tomate le metsi a lekaneng ho etsa moriana ebe oe eketsa pitsa. Khothalletsa ho kopanya, 'me u tlise mongobo hore o emise.
- Ho pheha, ho senoloa, ho hlohlelletsa ka linako tse ling, ho fihlela mongobo o fokotsehile 'me o teteaneng, hoo e ka bang metsotso e 30 ho isa ho e 40. Haeba tomate e ne e khethiloe ho e-na le ho etsoa, e tšela ka morao ea khaba ha ba ntse ba pheha.
- Latsoang 'me u fetole nako ea ho phomola,' me u kenye li-meatball le parsley e setseng.
- Ema ka metsotso e seng mekae, kapa feela ho fihlela li-meatball li pheha.
- Tlosa mocheso 'me u sebeletse ka spaghetti kapa pasta e' ngoe ea khetho ea hau.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 329 |
| Total Fat | 15 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 56 mg |
| Sodium | 669 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 6 g |
| Liprotheine | 23 g |