Mokholutsoana ona oa mokopu o phethahetse joaloka tsela ea qalang. Calabaza (Bophirimela ba Indian Indian) e fumanoa lihlekehlekeng tsena 'me ho na le lipepepe tse ngata bakeng sa sopho ea mokopu. Litebelisoa tsa Caribbean li khantšetsa lero lena le monate la bokhabane. Ke kenyelletso e kholo ho mokete oa Caribbean kapa ho etsa thupelo e ntle e khahlehang. Haeba u ke ke ua fumana mokopu oa Bophirima oa Bophirimela ho 'marakeng oa hau, sebelisa squash e loketseng ea mariha e kang butternut, Hubbard, kapa mokopu oa pie.
Seo U tla se Hloka
- Lik'hilo 4 lik'hilograma tsa khoho
- 1 lobster mohatla
- 4 tablespoons botoro
- 1 eiee e kholo (e entsoeng)
- 2 cloves konofolo (e sithabetseng)
- 1 lik'hilograma tse likete mokopu (o tsitsitsoeng, o laoloa, o khethiloe)
- 4 Roma, tomate (e hlajoe, e laoloa, e khethiloe)
- 1 sprig e hloekileng thyme
- 1/2 senoelo ka tranelate eohle
- 1 tablespoon oli ea mohloaare (kapa e hlokahalang, ho brushing)
- letsoai le pepere e tšoeu ho latsoa
- Hloekisa: cilantro e ncha e kopanngoa (kapa parsley, e qhibililoe)
Kamoo U ka e Etsang
- Ka sekotlolo sa letsoho, tlisa sethopo ho pheha, eketsa mohatla oa lobster, 'me u qete metsotso e 10 ho isa ho e 15 u bososela. U se ke ua pheha mohatla oa lobster; e tla ba rubbery.
- Mohatla o tlohiloeng oa lobster o tsoang ka setokong 'me o lumelle hore o pholile. Ha o pholile hoo u ka sebetsang, tlosa mohatla ho khetla ebe o beha ka thōko. Sireletsa sekheo sa metsi.
- Ka sekotlolo se seng se seholo se seholo, qhibiliha botoro 'me u tlose konofolo le eiee ka metsotso e ka bang 5. Ebe u eketsa mokopu 'me u tsoele pele u pheha ho fihlela mokopu o le bonolo-metsotso e ka bang 15.
- Kenya tomate, thyme le polokelo ea polokelo. Tlisetsa ho pheha ebe o theoha ho omisa metsotso e 20.
- Tlosa pan ho tsoa mochesong 'me u tlose thyme sprig. U sebelisa sesebelisoa sa lijo kapa blender, ka hloko u kopanye motsoako ona e le puree e thata. U ka boela ua sebelisa masher ho etsa sena.
- Khutlisa sopho e entsoeng ka pan, 'me u futhumetse ka bonolo. Hona joale, eketsa tranelate le letsoai le pepere e tšoeu ho latsoa.
- Qetellong, khaola mohatla oa lobster ka likarolo ebe u mo hlatsoa ka oli ea mohloaare. Batla feshene (fuputsa) mohatla ka griddle kapa ka prying pan.
- Sebeletsa ka ho senya sopho ka sekotlolo, eketsa selae sa mohatla oa lobster sekotlolo se seng le se seng, 'me u khabise ka cilantro kapa parsley.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 293 |
| Total Fat | 18 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 78 mg |
| Sodium | 475 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 4 g |
| Liprotheine | 12 g |