Ka lebokoseng lena la Moroccane, ho tlatsoa ha fennel ( bisbas kapa setbas ka Searabia) ho eketsa tatso e sa tloaelehang le phapang e poteletseng ho konyana e nang le lierekisi, safrone le ginger. Khomo kapa pōli e ka kenngoa bakeng sa konyana.
Hangata sejana sena se lokiselitsoe khatello ea ho pheha, empa litaelo tsena li boetse li kenyelletsa litaelo tsa ho itokisetsa ka pitseng e tloaelehileng kapa tate ea setso. Nako ea ho pheha e bontša khetho ea Morocco bakeng sa lierekisi li nyolohile ho fihlela li le bonolo haholo, li ba lumelle hore li amohele moriana o monate.
Ho pheha nako ke bakeng sa moapehi oa khatello; ho habeli nako e bontšitsoeng haeba ho sebelisoa pitsa e tloaelehileng le e tharo haeba e lieha ho pheha ka tagine.
Seo U tla se Hloka
- 1 lb. (likonyana tse ka bang 1/2 kg), nama ea khomo kapa pōli
- 1 e onion e bohareng, e khethiloeng
- 3 clove
- konofolo , e khaotsoe hantle kapa e hatelloa
- 2 di-teaspoon letsoai
- Li-ginger tse 2 tsa teaspoon
- 1 pepere ea teaspoon
- 1 teaspoon turmeric
- 1/4 teaspoon safrone lisebelisoa, e phunyeletsoeng
- Dipole tse 2 tse hahiloeng ka parsley
- 2 tablespoons e qhibilihileng cilantro (coriander)
- 1/2 senoelo sa oli ea mohloaare
- 1 lik'hilograma (hoo e ka bang 1/2 kg) lierekisi
- 1 lik'hilograma (hoo e ka bang lik'hilograma tse lik'hilograma) li-bulenn tsa fennel,
Kamoo U ka e Etsang
* Ho lokisa fennel bakeng sa ho pheha, tlosa sekoahelo sa ka ntle kapa tse peli ho tswa ho bulbs, 'me u khaole karolo e kholo ka ho fetisisa (empa eseng kaofela) pele u arohana kapa u ba arola.
Khatello ea Cooker kapa Potoloho ea Pot
- Beha nama, lieiee, konofolo, oli ea mohloaare, parsley, cilantro le linoko (ntle le safrone) ka khatello ea ho pheha kapa pitsa e kholo; hlohlelletsa ho kopanya nama le linoko le litlama.
- Pheha ka sekhahla ho isa bohareng ba mocheso, o sa koaheloa, ka metsotso e ka bang 10, o phehella ka makhetlo a 'maloa ho fetola nama le ho e sootho ka mahlakoreng' ohle.
- Eketsa ka likotlolo tse 3 tsa metsi, koahele, 'me u eketsa mocheso holimo. Haeba u sebelisa khatello ea khatello , tlisa khatello ebe o pheha ka mocheso o mofuthu ka metsotso e ka bang 30. ( Haeba u sebelisa pitsa e tloaelehileng , tlisa metsi ho pheha. Fokotsa ho emela ebe u pheha nama ka hora kapa nako e telele.)
- Qoba ho pheha sebakeng sena ho eketsa lierekisi, fennel le safrone. Haeba lierekisi li koahetsoe ka ho feletseng ka metsi, eketsa metsi a seng makae. Koahela, khutlisetsa khatello 'me u phehele metsotso e meng ea 10 ho isa ho e 15 (kapa u qete metsotso e tloaelehileng ka metsotso e 20 ho isa ho e 30) ho fihlela likobe li le bonolo haholo.
- Hlahloba tlhahiso ea lijo mme ha ho hlokahala, fokotsa lik'hemik'hale ho fihlela mosi o ruileng o thehile. Tlosa mocheso le ho sebeletsa.
Mekhoa ea Clay kapa ea Ceramic Tagine
- Hasanya lieiee, konofolo, linoko le litlama ka tlase ho tagine.
- Lokisetsa nama (bone lehlakoreng) ho bohareng 'me u hlophise lierekisi le fennel ho pota nama.
- Kenya likotlolo tse 3 tsa metsi, koahele 'me u behe tagine ka dissese holim'a mocheso o bohareng. Lumella tagine hore e fihle butle ebe o pheha lihora tse peli ho isa ho tse tharo (konyana e ka nka nako e telele) ho fihlela nama e le e bonolo haholo, 'me metsi a fokotsoa a fetoha mongobo o teteaneng.
- Nakong ea ho pheha, u ka eketsa metsi a seng makae haeba u ikutloa eka ho hlokahala, empa ho seng joalo, tlohela tagine e sa tsitsitseng mme u qobe moleko oa ho pheha ka mocheso o phahameng.
- Sebeletsa ka ho toba ho tloha ho tagine, e tla boloka lijo tse mofuthu ho fihlela hora.
Sejo se tloaelehileng se sebelisoa ka bohobe ba Moroccane se sebelisetsoang ho hloekisa nama le meroho.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 534 |
| Total Fat | 35 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 78 mg |
| Sodium | 895 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 9 g |
| Liprotheine | 28 g |