Masapo a theko e tlaase a mokokotlo a ruileng a ruile ka turnip, rantipole, onion le harese. Mutton ke feela konyana ea khale. Haeba u se na phihlelo ea mutton, u ka kenya konyana habonolo. Harese ke lijo-thollo tseo ke li ratang ka ho fetisisa, 'me e eketsa matla a matla a lekanang le moro.
Seo U tla se Hloka
- 2 lik'hilograma tse ling tsa mutton neckbones (tse khethiloeng ka lik'hilograma tse 1 ho isa ho tse 2 (e ka sebelisa masapo a konyana a nama)
- Di-teaspoon tse 2 tsa letsoai
- 1/4 tsp. pepere e ntšo e ncha
- 1 teaspoon oli ea limela (kapa oli ea mohloaare)
- 2 cloves garlic (e feletseng)
- 2 arola metsi a batang
- Turnips e nyenyane tse 2 (e hlalositsoeng)
- Lihoete tse peli (tse qotsitsoeng)
- 1 onion (e hlalositsoeng)
- 1/4 senoelo sa harese
- Ho khabisa: koena e hloekileng
Kamoo U ka e Etsang
Phala ea moriana kapa ka letsoai le pepere.
Oli ea ho chesa sepeng sa Dutch. Se-mutton se makatsang kapa konyana.
Koahela nama ka metsi, 'me u kenye lipeo tsohle tsa konofolo . Tlisa butle-butle ho pheha, mocheso o tlaase, 'me u bosose ka hora e le' ngoe u sa koahetsoe. Hlahloba mme u lahle leha e le efe e holimo holimo.
Kenya li-turnips, lihoete, onion le harese ho pitsa. Tsoela pele ho omisa ho fihlela meroho le harese li le bonolo. Latsoang 'me u kenye letsoai le pepere e eketsehileng ha ho hlokahala.
Hlapa ka koena e entsoeng ka lekhetlo le lecha ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 523 |
| Total Fat | 30 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 142 mg |
| Sodium | 939 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 4 g |
| Liprotheine | 41 g |