Ho etsa moro o entsoeng ka maiketsetso kapa lihlahisoa ke bonolo 'me o eketsa tatso e ke keng ea lekanngoa bakeng sa sopho, li-sauces le lijana tse ngata-haholo-holo Sopho ea Noe ea Chicken . Kakaretso ena e bonolo, e tenyetsehang e tla tlisa pheha ea hau ho ea holimo ha u ntse u thibela moro o entsoeng ka letsoai, oa tinny, o nang le sodium e tsoang kichineng ebe o qala ho pheha ka setša se ruileng, se setle le se monate haholo.
K'hope ena e hloka khoho e ncha. Ha ho pelaelo hore sena se etsa hore ho be le lintho tse hlakileng le tse monate haholo. Empa ikutloe u lokolohile ho eketsa masapo kapa likarolo tse eketsehileng ho likhoho tse halikiloeng kapa tse halikiloeng. Ke boloka mokotla oa li-bits le masapo a joalo ka lehare ho eketsa pitsa ha ke etsa setoathoa.
Seo U tla se Hloka
- 4 lik'hilograma tsa khoho (masapo a macha le a / kapa masapo a kana a khoho; melala, likokotlo, mapheo le maoto li molemo ka ho fetisisa)
- 2 eiee e mahareng (kapa li-leek)
- 2 e sokela celery
- O ikhethela: 1 lirapole tse bohareng
- Ho ikhethela: li-peppercorns tse 8 tse ntšo
- Ho ikhethela: li-sprigs tse 2
- thyme (e ncha)
- Ho ikhethela: li-sprigs tse peli (parsley)
- Ho ikhethela: lipale tse peli tsa mahareng
- 1 teaspoon letsoai (leoatle, hantle)
Kamoo U ka e Etsang
- Beha likotoana ka pitsa e kholo 'me u koahele ka metsi a batang a tšeletseng. Tlisa feela ho pheha. Hlakola 'me u lahle leha e le efe sekoti se nyolohelang holimo (ho ka' na ha e-ba le hanyenyane).
- Ha ntshe e hlaha, pheha lieiee le / kapa cheka li-leek (u ka tlohela li-ebola ho eiee, empa li tla etsa hore moro o be le mmala o mobe, o se nang tlaase oa khauta).
- Kenya metsoako e setseng (eiee kapa li-leek, celery, le letsoai; lihoete, li-peppercorns, thyme, parsley le li-bay haeba li sebelisa) ebe li khutlela ho ea pheha. Hlahloba phofu leha e le efe e hlahang holim'a metsi. Fokotsa mocheso hore o lule o le monate (ho pheha ka tsela e feteletseng ho tla etsa hore ho be le marulelo a koahetsoeng), ho tlosa pola leha e le efe, ho fihlela moro o monate haholo, bonyane hora e le 'ngoe ho fihlela ho lihora tse peli.
- Etsa hore moro o pholile ka pitsa ho mocheso oa kamore e mofuthu. Mathata le ho lahla solidi (Ke rata ho sebelisa lipeo ho tlosa likotoana tse kholoanyane, ebe u tšela moro ka colander e entsoeng ka cheesecloth e behiloeng holim'a sekotlolo se seholo kapa pitsa ea bobeli). Lula u tsitsitsoe mme u sebelise, kapa u qhale moro, ka mor'a matsatsi a seng makae.
- Metso e nonneng e tla lula likhoeli. Ke qeta moro ka likhapetloana tsa senoelo sa 1 le sa 4 ho sebelisa neng kapa neng ha recipes li letsetsa moro kapa stock. Tlosa 'me u tlise ho pheha pele u sebelisa.
Tlhokomeliso: Mefuta e mengata ea diresepe bakeng sa thepa ha e bitse letsoai, ebile e fana ka temoso khahlanong le ho eketsa letsoai lethathamong ka lipale tse tšosang tsa lijana tse ngata tse letsoai tse hlahang ka lebaka la seto sa letsoai. Teaspoon ea letsoai e letselitsoeng ho risepe ena e phaella feela ka leseli le lenyenyane la khanya ho moro 'me e thusa ho fumana litlolo ho tsoa lijong; ha hoa lekaneng hore nako eohle e be le moro kapa sejana leha e le sefe se hlahisoang. Haeba u sebelisa moro e le setsi sa sopho, u tla hloka ho eketsa letsoai ho latsoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 274 |
| Total Fat | 15 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 95 mg |
| Sodium | 248 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 30 g |