Leka ts'ebetso ena ea morocco ea Moroccane le litapole le lihoete ha u hloka lijo tse monate tsa lelapa kapa pontšo e tsotehang letsatsing le leng le le leng ka letsopa kapa leqhoa le khanyang bakeng sa k'hamphani.
Ho pheha setso sa setso ho akarelletsa ho lieha ho pheha ka mocheso o tlaase ka lebokoseng la Morocco . Lijo tsa likhoho tse kang ena hangata li nka lihora tse peli ho pheha empa ha ho pelaelo hore li bohlokoa ho ema.
Bakeng sa nako e khutšoanyane ea ho pheha, leka ho etsa hore khoho ena e be le litapole le mehloaare .
Seo U tla se Hloka
- 1/3 senoelo sa oli ea mohloaare
- 1 eiee e khōlō, e tšeloa ka meketeng e teteaneng
- Lihoete tse 4 tse khōlō, li qhibililoe ebe li kenngoe ka lipolanka tse teteaneng tse 1/4
- 1/2 kapa 1 khoho eohle, e khaola likoto 'me letlalo le tlosoe
- Coriander e nyane, e tlameletsoe
- 4 litapole tse kholo, khaola liphaephe tse 1/2-inch kapa wedges
- 1 e onion e nyenyane kapa e bohareng, ea khaotsoe
- 3 cloves konofolo, khabeloa chopped
- 2 di-teaspoon letsoai
- Li-ginger tse 2 tsa teaspoon
- 1 pepere ea teaspoon
- 1 teaspoon turmeric
- 1/2 teaspoon safrone,
- 1/2 senoelo sa metsi
- Lihloaare tse khubelu kapa tse tala, li hlatsoitsoe
- 1/2 e bolokiloeng lemon, khaola likarolong 'me peo e tlosoa
Kamoo U ka e Etsang
- Tšela oli ea mohloaare ka har'a tagine ho apara tlaase. Beha mehele ea onion ka tlase ho tagine, 'me u hlophise lihoete holimo ho eiee.
- Kenya khoho ho ea bohareng ba tagine, ebe u beha coriander holimo. Lokisetsa litapole ho potoloha khoho, ebe o abela eiee e khethiloeng, konofolo, letsoai, ginger, pepere, turmeric le safrone holim'a ntho e 'ngoe le e' ngoe.
- Koala oli ea mohloaare e setseng holim'a khoho le litapole. Kenya metsi ho tagine, 'me u behe holim'a mocheso o mofuthu. Sebelisa di-diffuser haeba u rata, empa hafeela mocheso o ntse o le bonolo, sethala sa setso se lokela ho sireletseha ho chesa.
- Koahela tagine, 'me u tlise sejana ho ea senya. (E-ba le mamello, ho nka metsotso e leshome ea tagine ho chesa ho fihlela mona.)
- Fetola mocheso ho fihlela o tlase kapa o tlaase, o hlahloba nako le nako ho netefatsa hore o ntse o ka utloa tate ea ho lla. Sheba Tlhaloso ka tlase.
- Lumella tagine ho pheha ka nako e ka etsang hora e le 'ngoe, ebe o fetisetsa likotoana. Eketsa mehloaare le lemon, koahelang, 'me u tsoele pele u pheha metsotso e 30 ho isa ho 1 hora kapa ho fihlela liteko tsa kana li etsoa' me meroho e bonolo.
- Emela nama e le hore e be nama-lehlakoreng mme ha ho hlokahala, fokotsa metsi ho fihlela e le sauce e ruileng. Coriander e ka lahloa hona joale kapa e ka sala ka tagine haeba u khetha.
- Khoho e tla lula e chesehile ka tagine e koahetsoeng nako e telele. Sebeletsa lijo ka ho toba ho tagine, 'me motho e mong le e mong a sebelise bohobe ho senya khoho le meroho lehlakoreng la hae.
Tlhokomeliso: Sebelisa mocheso o tlaase ka ho fetisisa o hlokahalang ho boloka tagine e lla. Haeba o fofonela ntho e tukang, mocheso o phahame haholo 'me metsi a fetoha mouoane. Tabeng eo, eketsa metsi a seng makae, mme u theole mocheso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 423 |
| Total Fat | 24 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 70 mg |
| Sodium | 890 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 4 g |
| Liprotheine | 26 g |