Nkhomo kapa konyana e nang le li-prunes ke lijo tse monate tsa Moroccane tse monate le tse monate tse kopanyang li-prune tse omeletseng le nama e nang le linoko tse nkhang hamonate tsa ginger, safrone, sinamone le pepere. E tsebahala e le nyehelo ea setso likopanong tsa letsatsi la phomolo, machato le liketsahalong tse ling tse khethehileng.
Ha e le hantle, ha ho na ketsahalo e khethehileng e hlokahalang bakeng sa hore ho be le konyana ea li-prune e tla hlaha tafoleng. Mosebetsi oa ho itokisa o fokolang, o etsa khetho e nepahetseng bakeng sa lijo tsa lelapa tse sa tloaelehang. Le hoja tšebeliso ea letsopa kapa ceramic tagine e le ea setso, bahoebi ba bangata ba Morocco ba lokisa sejana sena ka mochine oa khatello ha e ntse e potlakisa lintho. Ho khaola litlhapi tsa nama (likaroloana tse ling tsa lesapo) ho tla fana ka liphello tse ntle.
Nako ea ho pheha e thathamisitsoeng ka tlase ke bakeng sa mokhoa oa khatello oa ho pheha . Ka makhetlo a mabeli kapa a mabeli lekhetlong lena ha u sebelisa pitsa e tloaelehileng Hlokomela hore litokisetso tsa onion li fapane le mokhoa oa tagine.
Seo U tla se Hloka
- 2 lik'hilograma tse nyenyane tsa nama kapa konyana (khaola likotoana tse tharo)
- Li-eiee tse mahareng tse 2 (grated kapa tse ntle haholo)
- 3 cloves konofolo (khabeloa chopped kapa qobelloa)
- 3/4 teaspoon letsoai
- 1 pepere ea teaspoon
- 1 ginger ea teaspoon
- 1/2 teaspoon
- Lefapha la safrone (crumbled)
- 1/2 teaspoon turmeric
- Nako e le 'ngoe kapa tse peli tsa lithane tsa sinamone tse 4-inch
- 1/4 senoelo sa oli ea mohloaare
- 1/4 senoelo sa botoro, o nolofalitsoe
- Likotlolo tse 2 1/2 metsi
- Likokoana-hloko tse seng kae tsa cilantro (tse tlameletsoe hammoho)
- 1/2 lik'hilograma tsa prune
- 1 tablespoon mahe a linotši
- 2 tablespoons tsoekere
- 1 1/2 diaspuni fatše sinamone
- 1 isipuni
- Limela tse nang le sesame tse hlabiloeng (khetho)
- E na le letsoho
- lialmonde tse halikiloeng (khetho)
Kamoo U ka e Etsang
Pheha nama
Mekhoa e phehelang ea ho pheha kapa ea lipitsa:
- Ka sekotlolo, kopanya nama le eiee, konofolo le linoko. Hala oli le botoro ka har'a secheso sa mocheso o mofuthu 'me u soothole nama ka metsotsoana e seng mekae ho fihlela mefuta e fokolang.
- Haeba u sebelisa mochine oa khatello , kenya motsoako oa nama khatisong ea ho pheha 'me u kenye linoelo tse 2 1/2 tsa metsi le cilantro. Ho feta mocheso o phahameng, tlisetsa nama le lisebelisoa ho senya.
- Koahela ka thata mme u tsoele pele ho futhumala ho fihlela khatello e finyelloa. Fokotsa mocheso ho isa bohareng, 'me u phehe ka khatello bakeng sa metsotso e 45 ho ea ho e 50. (Tlhokomeliso: Hoo e ka bang halofo ea ho pheha, tlosa 1/2 senoelo sa mokelikeli 'me u boloke.) Ka mor'a hore nama e phehe, lokolla khatello le ho fokotsa mongobo, o sa koaheloe, ho fihlela o e-na le oli le eiee.
- Haeba o sebelisa pitsa e tloaelehileng , eketsa motsoako oa nama pitseng hammoho le likotlolo tse peli tsa 1/2 metsi le cilantro. Koahela 'me u noe nama ka mocheso o mofuthu bakeng sa lihora tse 2 ho isa ho tse peli ho fihlela nama e le bonolo haholo' me e senya habonolo masapo. (Tlhokomeliso: Hoo e ka bang halofo ea ho pheha, tlosa senoelo sa 1/2 sa metsi 'me u boloke.) Haeba ho hlokahala, eketsa metsi a mang nakong ea ho pheha ho thibela nama ho chesa. Ha nama e phehile, fokotsa mongobo ho fihlela e le oli le eiee.
Mekhoa ea terete kapa ea ceramic mokhoa :
- Seha e 'ngoe ea eiee ho e-na le ho e senya, ebe u kenya mehele ea onion e ka tlaase ho tagine.
- Kopanya nama ka grate onion, konofolo, oli, botoro le linoko, le sebaka ka onion e nang le lesela. Kenya likotlolo tse peli tsa 1/2 metsi, sekoahelo, ebe u kenya tagine ka dissese ka mocheso o mofuthu. Lumella tagine hore e finyelle sefahleho (sena se ka 'na sa nka nako e telele), ebe se fokotsa mocheso ho fihlela mocheso o tlase ho feta moo ho hlokahalang ho boloka ho omisa.
- Lumella tagine ho pheha lihora tse tharo kapa nako e telele ho fihlela nama e le e bonolo 'me metsi a fokotseha. (Tlhokomeliso: Hoo e ka bang lihora tse 2 ho pheha, tlosa 1/2 senoelo sa metsi le ho boloka.)
Pheha li-Prunes
- Ha nama e ntse e pheha, beha lipalesa ka pitsa e nyenyane ebe u ikoahela ka metsi. Ho omella ka mocheso o mofuthu, o koahetsoe ka thōko, ho fihlela li-prunes li le bonolo hoo li ka fokolang sekoti kapa li qeta halofo. (Nako ea nako eo e nkiloeng e ka fapana haholo ho ea ka li-prune, empa ka karolelano ke metsotso e 15 ho isa ho e 30.)
- Hlakola lipalesa, joale eketsa 1/2 senoelo sa metsi a sirelelitsoeng ho nama. Hlohlelletsa mahe a linotši, le sinamone, 'me u qete metsotso e 5 ho isa ho e 10, kapa ho fihlela ba lutse ka sirapo e teteaneng.
Ho Sebeletsa
- Lokisetsa nama ka sesepa se seholo sa tšebeletso le khaba ea prunes le sirapo ka holimo. Haeba u phehile ka tagine, e fetela joaloka sejana sa ho sebeletsa.
- Haeba o lakatsa, khabisa ka peo ea sesame le / kapa lialmonde tse halikiloeng. Tloaelo ea Moroallo ke ho bokana ho pota tafole ebe o ja thollo ena ea sechaba, ho sebelisa bohobe ba Moroccane ho fokotsa nama le mongobo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 753 |
| Total Fat | 48 g |
| Fat Satated | 19 g |
| Fat Unsaturated | 22 g |
| Cholesterol | 162 mg |
| Sodium | 124 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 4 g |
| Liprotheine | 40 g |