Ena ke recipe e ikhethang bakeng sa motsoako oa khale oa Casablanca le meroho e supileng. Motsoako oa motsoako o motsoako o phahame ka nama le meroho e tsitsitsoeng - e monate haholo! Tlohela nama ea motsoala oa limela.
E se e tsebahala haholo lilemong tsa morao tjena ho khabisa sejana sena ka tfaya e fanang ka seatla se bulehileng , e nang le onion e nang le caramelized le merine ea morara e ka e khabisang ka boeona feela.
Ithute ho chesa motsoala oa motsoala haeba u e-s'o sebelise motsoalle oa hau. Haeba ho pheha nama ea khoho, nonyana e sa tsamaeang hantle e sebetsa hantle ka lebaka la nako e telele ea ho pheha.
Fokotsa meroho bakeng sa litakatso tsa lelapa la hau, empa leka ho kenyelletsa mefuta e fapa-fapaneng e fapaneng ea ho finyella sauce e nang le monate. Lisebelisoa tse tloaelehileng li thathamisitsoe e le lisebelisoa tse ikhethang
Buttermilk kapa Saycouk hangata li fanoa ka mor'a moo.
Seo U tla se Hloka
- Lik'hilograma tse 1 (2 lbs. 3 oz.) Couscous e omileng (eseng hang-hang)
- 1/4 senoelo sa oli ea limela
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- K'hilograma e 1 (2 lbs, 3 oz.) Konyana kapa nama ea khomo, khaola likotoana tse ngata (kapa 1 khoho eohle)
- 1 eiee e khōlō, e qhibililoe ka majoe
- 3, tomate, peeled le coarsely chopped
- 1/4 senoelo sa oli ea limela
- 1 1/2 tablespoons letsoai
- Pepere e 1 ea pepere
- Li-ginger tse 2 tsa teaspoon
- 1 teaspoon turmeric, kapa 1/4 teaspoon Moroccan mosehla mmala
- 1 e nyenyane ea li-parsley le cilantro sprigs, tse tlameletsoe lipalesa
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- 1/2 ea k'habeche e nyenyane, khaola likarolo tse peli kapa tse tharo
- Turnips tse 3 kapa tse 4, tse hlahliloe le tse mashome a mabeli
- Lihoete tse 10, li qhibililoe le halofo
- Tamati e le 1 kapa 2, e ts'oetsoe ebile e arohane
- 1 kapa 2 eiee e nyenyane, e feletse kapa e fele
- 1 e nyenyane ea squash, e arohaneng (kapa karolo e nyenyane ea mokopu, e arotsoe likotoana tse 3)
- 4 kapa 5 e nyenyane ea zucchini (e pota-potileng nako e telele kapa e le 8), e felisoa ebe e fokotseha
- Litapole tse peli kapa tse 3 tse nyenyane, tse phunyeletsoeng le tse mashome a mabeli (ho ikhethela)
- 1/4 senoelo se omisitsoeng sa chickpeas, soaked ka bosiu bo le bong (ho ikhethela)
- 1/2 senoelo sa linaoa tse ncha tse ncha (khetho)
- 1 kapa 2 jalapeño kapa pelipele (e khethollang) *
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- 2 tablespoons botoro (bakeng sa motsoala)
- 1 tablespoon letsoai (bakeng sa motsoala)
Kamoo U ka e Etsang
Tlhokomeliso: Khoho e fapaneng ea mahala ( djaj beldi ) e tla hloka nako e le 'ngoe ea ho pheha le ho latela tsela e bontšitsoeng ka tlaase bakeng sa khomo kapa konyana. Haeba u sebelisa khōhō e tloaelehileng ea khōlo ea fektheri, e tlose pitseng ha e phehiloe ka ho feletseng 'me u behe ka thōko. Khutlisetsa ka pitseng ho tsosolosa metsotso e seng mekae feela pele u sebeletsa.
- Kopanya nama, onion, tamati, oli le linoko tse ka tlaase ho motsoala. Cook e sa koahetsoeng ka mocheso o mahareng ho isa bohareng, o tsosang ka linako tse ling, ka metsotso e ka bang 15, kapa ho fihlela nama e soeufala 'me eiee le tamati li thehile mongobo o teteaneng.
- Kenya 2 1/2 a etsang dilitara tse 2 (metsi a ka bang 2 1/2), lipalesa tsa parsley / cilantro le li-chickpeas. Koahela 'me u tlise pheha ka mocheso o phahameng. Fokotsa mocheso ho isa bohareng, 'me u bosose ka potlako metsotso e 25 ho ea ho e 30. (Tlhokomeliso: Haeba u tlohela nama le li-chickpeas, ha ho hlokahale hore u mamele ka nakoana pele u tsoela pele mohato o latelang.)
Ho Tsamaea ha Pele ho Couscous
Sheba thupelo ea setšoantšo Seo u ka se etsang ho tlosa Couscous haeba u e-s'o sebelise molekane oa pele pele.
Ha nama e ntse e pheha, etsa hore motsoala enoa a itokisetse ho tsuba. Etsa oli ka sesebeleng sa steamer ebe u e beha ka thōko. Senya motsoako o omileng ka sekotlolo se seholo haholo, 'me u sebetse ka 1/4 senoelo sa oli ea meroho matsoho a hao, u akhela motsoala oa hao ka letsoho ebe ue qhaqha pakeng tsa liatla tsa hau. (Sena se tla thusa ho thibela lijo-thollo tsa motsoala hore li se ke tsa kopana hammoho.) Ka mor'a moo, sebetsa ka 1 senoelo sa metsi ka mokhoa o ts'oanang, u sebelise matsoho a hau ho arolelana mokelikeli ho motsoala. Tlosa motsoalle oa hau oa motsoako ho basketball e nang le oli e ngata.
Kenya k'habeche ho ea moro, 'me u behe libese tsa steamer holimo. Hang ha u bona mouoane o nyoloha ho motsoala oa motsoako oa motsoako oa motsoako oa motsoako oa motsoako oa motsoako oa motsoako oa motsoako oa hau.
Tlhokomeliso: Haeba u bona mouoane o balehang pakeng tsa baskete le motsoala, o tla hloka ho tiisa selekane. U ka etsa sena ka litsela tse 'maloa:
- koahela 'me u tlama lesela le lelelele la lesela le nang le mongobo holim'a selekane, kapa
- ho koahela ka thata sehlahisoa se selelele sa filimi ea polasetiki ea kichineng ho potoloha motsoako, kapa
- koahela le ho pata filimi e telele ea polasetiki ea kichineng mokokotlong oa motsoalle oa hau, ebe o beha basketball ka holimo (ena ke mokhoa oa ka o khethiloeng)
Hang ha motsoala enoa a se a qeta metsotso e leshome le metso e mehlano a ntse a chesa, a se khutlisetse ka sekotlolo sa hau se seholo ebe o se senya.
Ho tsamaea ha bobeli ho Couscous
Ha motsoala oa motsoala a pholile ho lekaneng ho sebetsa, butle-butle sebetsa ka likopi tse peli tsa metsi le 1 tablespoon ea letsoai ka matsoho. Hape, u lahlele motsoalle oa hau oa motsoala 'me ue hele pakeng tsa liatla tsa hao ho senya libolo leha e le life kapa clumps. Tlosa motsoalle oa hau oa motsoala ho khutlela moeeng, a hlokomele hore a se ke a paka kapa a hatella motsoalle oa hae.
Eketsa turnips, tamati, eiee, lihoete le linaoa (haeba li sebelisa) pitsa. Beha basketeng ea steamer holimo ho motsoalle oa setjhaba, 'me u tsamaee motsoako oa bobeli ka metsotso e 15, ho tloha nakong eo u bonang mouoane o tsoa ho motsoal'ae. (Hape, tiisa selekane ha u bona sefofane se baleha.)
Ha motsoala enoa a ntse a chesa metsotso e 15 ho isa ho e 20, e khutlisetse sekotlolo se seholo hape. E arohane, 'me u tlohele ho pholile metsotso e seng mekae.
Haeba u sebelisa mokopu, ue ekelle ho motsoalle oa hau, 'me u koahele pitsa.
Mohato oa Boraro oa Mosali oa Motsoala
Butle-butle sebetsa likopi tse 3 tsa metsi ka letsoho la hao, u li akhotse le ho li sila ka har'a liatla tsa hao. Latsoang setsoala, 'me u kenye letsoai le lenyenyane haeba le lakatsa.
Fetisa hoo e batlang e le halofo ea motsoalle oa hau ho ea ka basketeng ea steamer. Hape, leka ho sebetsana le motsoalle oa hae ka mofuthu 'me u qobe ho o kenya ka har'a sekepe.
Eketsa squash, zucchini le litapole ho motsoalle oa hau, 'me u behe libotlolo tsa steamer holimo. (Hape, tiisa selekane ha ho hlokahala.)
Ha u bona mouoane o nyoloha ka motsoala oa motsoala, eketsa ka hloko ka motsoako oa motsoala o setseng.
Tsoela pele ho pheha, ho shebella hore mouoane o tsohe ho tloha ho motsoalle oa hae. Lumella motsoalle oa motsoalle oa hae hore a noe ka lekhetlo la boraro bakeng sa metsotso e 15 ho ea ho e 20 e feletseng. Hona joale, meroho eohle e lokela ho pheha. Hlahloba meroho ho netefatsa, ho pheha nako e telele ha ho hlokahala. Latsoang moro - e lokela ho ba letsoai le peppery - 'me u fetole ho noa ha ho le joalo.
Haeba u sebelisa ho bososela, e kenyelletsa mosomong ka pitseng.
Ho sebeletsa Couscous le Meroho
Tlosa motsoako oa hau ka sekotlolo se seholo, ebe o se senya. Kopanya likhaba tse 2 tsa botoro le 2 litekele tsa moro.
E le hore u sebeletse motsoal'ae, u e etse hore e be tutulu le seliba bohareng. Beha nama ka har'a seliba, 'me u hlophise meroho holimo le hohle. Fana ka asly moro holim'a motsoako le meroho, ho boloka sekotlolo se le seng kapa tse peli ho fana ka lehlakoreng la ba khethang ho feta.
* Haeba o sebeletsa bo-motsoala o nang le pelepele, hlahisa pelepele, koahetsoeng, halofo ea moro le metsi a nyenyane, ka metsotso e ka bang 40, kapa ho fihlela jalapeños e le bonolo. Hangata pelepele e behoa ka holim'a motsoala, 'me likaroloana tse nyenyane li ka' na tsa robeha ka mokhoa o joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 697 |
| Total Fat | 25 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 10 mg |
| Sodium | 3,670 mg |
| Li-carbohydrate | 105 g |
| Fiber Fiber | 22 g |
| Liprotheine | 20 g |