Litlhapi tsa Morocco tse kopanyang nama le meroho li etsa lijo tse monate tsa lijo tse lekaneng ho fana ka lijo tsa mantsiboea kapa ha li ithabisa ka mokhoa o sa tloaelehang. Li ka pheha butle-butle setofong, kapa li kenngoa ka tlung ebe li pheha ka ntle ho mashala bakeng sa ho jela ka mor'a ntlo kapa libakeng tse lebōpong la leoatle le lipikiniki.
Litlhaku tsa mofuta oa Berber tse kang tsena ha li khetholle feela ka tlhahiso ea lijo, empa hape ke ho fana ka lisebelisoa. Meroho e hlophisitsoe hantle ka mokhoa o ts'oanelang ho pota-potiloe ke nama ea khomo kapa ea konyana, e patela nama ka ho feletseng ka mokhoa oa boboleli, o ipiletsang.
Le hoja mefuta e mengata ea marang-rang ea sethaleng ena e kenyelletsa litlhahiso bakeng sa litokisetso tse ling ka pitsa kapa khatello ea ho pheha, ena e molemo ka ho fetisisa e phehiloeng ka letsopa la setso kapa sekontiri sa ceramic seo e leng lebitso la sona. Sehlabelo se ka tlase se nepahetse ha ho sebelisoa litapole e le sesebelisoa se ka sehloohong, empa meroho e meng e kenyelletsoa ka 'mala le tatso e thabisang. Mona ke khothaletsa lihoete le zucchini, empa ka bobeli kapa ka bobeli li ka nkeloa sebaka ke lierekisi tse ncha, linaoa tse tala, tamati e nang le sliced, turnips kapa litlhapi tse ling tseo u ka ba le tsona.
Lemone le lifate tsa mohloaare tse bolokiloeng li kenyelletsoa haholo 'me li eketsa tatso e khethollang le tse ling, empa li ka tlosoa haeba u se na tsona. Fetola letsoai ho latela. Haeba u sebelisa khoho ho e-na le nama e khubelu, sheba lintlha tse ka tlase.
Tagine e sebeletsa e le sejana se phehang le sejana sa ho sebeletsa; batho ba jang lijong ba ja 'me ba ja ka lehlakoreng le leng la tagine ba sebelisa bohobe ba Moroccan ( khobz ) sebakeng sa thepa.
Seo U tla se Hloka
- Khomo ea khomo ea lik'hilograma (kapa konyana, khaola likotoana tse 2 ho isa ho tse 3)
- 1/4 ho 1/3 senoelo sa oli ea mohloaare
- 1 e onion e bohareng (e tšetsoe ka lehlakoreng)
- 1 seaplane onion (khabeloa chopped)
- 3 ho ea ho 4 cloves konofolo (khabeloa chopped kapa hatelloa)
- Litapole tse nyenyane tse 3 ho isa ho tse 4 (kapa tse bohareng, tse bolelele ba lik'hilograma tse sekete)
- Lihoete tse 3 ho isa ho tse 4 tse bohareng (halofo kapa lik'hilograma tse bolelele)
- Ho ikhethela: 4 zucchini tse nyane (tse feletseng; kapa li ka sebelisa litlhapi tse ling)
- 1 pepere e nyenyane ea bell ('mala leha e le ofe, khaola likotoana kapa mehele)
- 1 e nyenyane ea parsley (le / kapa cilantro, e tlamiloe ka lipalesa)
- Ho ikhethela: 1 jalapeno e nyane kapa pepere e le 'ngoe
- 1 lemon e nyenyane e sirelelitsoeng (e arotsoe)
- 1 lifate tsa mohloaare tse tala (tse tala kapa tse khubelu / violet)
- Bakeng sa Nako ea ho hloekisa:
- 1 teaspoon letsoai (kapa ho latsoa)
- 1 ginger ea teaspoon
- 1/2 teaspoon pepere e ntšo
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon komine
- Ho ikhethela: 1/4 teaspoon pepere ea cayenne
- Ho ikhethela: 1 pinch ea lithelefone
Kamoo U ka e Etsang
1. Tšela oli ea mohloaare ka har'a sethala sa tagine. Lokisetsa mehele ea onion ka tlaase 'me u hasanye oiee e khethiloeng le konofolo ka holimo. Lokisetsa nama, bone-lehlakoreng, ka har'a tutulu bohareng ba tagine. (Setsoe se selelele, tutulu ea meroho e tla ba teng.)
2. Kopanya linoko ka sekotlolo se senyenyane. Fafatsa ka tlaase ho halofo ea lijo tsa tlhaho holim'a nama le eiee.
3. Beha meroho e entsoeng pele ho eona sekotlolo se seholo. Eketsa setseng se setseng mme u qale ho roala meroho e ts'oanang. Lokisetsa meroho ka tsela e ts'oanang le e pota-potileng nama.
4. Hlophisa mekhabiso ea pepere ea tšepe bohareng le ka holimo ka lipalesa tsa parsley ebe joale le pepere ea jalapeno, Hloekisa tagine le li-quarry le li-olives tse sirelelitsoeng.
5. Eketsa linoelo tse 2 1/2 metsi ho sekotlolo se se nang letho 'me u phunyeletse linōko tse setseng. Eketsa metsi ho tagine, sekoahelo, ebe o beha tagine ka mashala a mahareng a brazier, kapa setofo holimo ho bohareng bo bobebe. (Hlokomela hore tšebeliso ea dissese tlas'a tagine ke ea bohlokoa haeba u sebelisa letsopa kapa ceramic setofo sa motlakase mme u khothalletsoa le mehloli e meng ea mocheso.)
6. Tlohela tagin ho fihla sebokeng. (Sena se ka 'na sa nka nako e telele, metsotso e 20 kapa ho feta; e-ba hlokolosi ha u ikutloa u hloka ho eketsa mocheso.) Hang ha u ntse u bososela, tsoela pele ho pheha tagine ka mocheso o tlaase ho fihlela ha nama le meroho li le bonolo' me moriri o fokotsehile , ho fihlela ho lihora tse 3 bakeng sa nama ea likhomo le ho fihlela lihora tse 4 bakeng sa konyana.
7. Ha tagine e ntse e pheha, u ka 'na ua sheba boemo ba metsi ka linako tse ling' me u eketsa metsi a seng makae ha ho hlokahala, empa ho seng joalo, leka ho senya tagine. Lula u lemoha ka monko oa ntho leha e le efe e chesang, 'me u theole mocheso ha ho hlokahala ho qoba lisebelisoa tse chesang le / kapa ho senya tagine. (Ke ntho e tloaelehileng, leha ho le joalo, bakeng sa tse ling tsa li-eiee tsa motheo ho chesa le ho khomarela tlaase ho tagine ha li ntse li khaola le ho fokotsa.)
8. Tlosa tagine e phehiloeng ho tloha mocheso le ho sebeletsa.
E tla lula e futhumetse ha e koahetsoe metsotso e 30.
Litlhahiso Bakeng sa ho pheha Berber Tagine le Chicken
Haeba u batla ho sebelisa khoho ho e-na le konyana kapa nama ea khomo, u ka e tlohela kapa ua e tlosa; hlophisa nama-mahlakoreng a khoho (kapa lehlakoreng la letlalo). Mokhoa oa ho pheha o tla lula o le mong, ntle le hore o lokela ho fokotsa metsi ho likhapi tse 1 1/2 le ho fokotsa nako ea ho pheha ho fihlela lihora tse peli, kapa ho fihlela teko ea litlhapi e etsoa. Ho lefella nako e khutšoanyane ea ho pheha, ho ka 'na ha e-ba molemo ho sebelisa litapole tse nyenyane le lihoete, le ho fa limela tse nyenyane tse kang lierekisi le linaoa tse tala pele u li kenya lebokoseng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 673 |
| Total Fat | 39 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 21 g |
| Cholesterol | 106 mg |
| Sodium | 747 mg |
| Li-carbohydrate | 50 g |
| Fiber Fiber | 9 g |
| Liprotheine | 35 g |