Sejo sena se utloahala eka ke ntho e sa tloaelehang ebile se e rata haholo! E phaella ho menu ea moketeng oa lijo tsa motšehare le metsoalle e tla nahana hore u ba makhoba ea ho e lokisetsa. Ha e le hantle, Nargisi Kofta o bonolo ho etsa joalo.
Seo U tla se Hloka
- Bakeng sa Koftas:
- Mahe a 8
- 500 dikgerama tse nang le linonyana tse fokolang fatše
- 1 eiee e lekaneng e entsoeng hantle haholo
- Khabapo e 1 ea konofolo e khaotsoe haholo
- 1 teaspoon turmeric phofo
- 1/2 teaspoon e khubelu e phofo
- 1 teaspoon garam masala powder
- Letsoai ho latsoa
- 1/2 senoelo sa raese phofo
- Likopi tse 6 ho isa ho tse 8 ho pheha oli (kapa canola kapa oli ea soneblomo) bakeng sa frying e tebileng
- Bakeng sa Gravy:
- 2 eiee e mahareng e sa lekaneng (e entsoeng hantle)
- 2 dikasiponic garlic paste
- 2 dikasipon
- 3 tomate e bohareng (mobu o lekaneng ho sebedisa lijo; u se ke ua eketsa metsi ha u ntse u sila)
- 2 di-teaspoon coriander phofo
- 1 teaspoon ka kumin phofo
- 1/2 teaspoon
- turmeric phofo
- 1/2 teaspoon e khubelu e phofo
- 1 teaspoon garam masala powder
- 8 tablespoons a hloekileng yogurt
- 3 tablespoons oli ea limela (kapa canola kapa oli ea soneblomo)
- Letsoai ho latsoa
- Hloekisa: makhasi a coriander (a khethiloeng)
Kamoo U ka e Etsang
- Pheha mahe a 6 ho fihlela o etsoa ka thata. Koahela hang-hang metsing a batang 'me u qete. Lula ka thōko.
- Ho lokisa Koftas: Beha monoana oa konyana, e-onion e hahiloeng hantle, garlic, turmeric, chili e khubelu, garame Masala powders, lehe le le 1 le letsoai ho latsoa sekotlolo se seholo sa ho kopanya. Kopanya hantle ho etsa pente e boreleli. Arola likarolo tse 6 tse lekana.
- Nka lehe le le leng la konyana. Koahela konyana e pota-potileng lehe 'me u boreleli ka matsoho ho theha le "casing" ho potoloha lehe ho fihlela e koahetsoe ka botlalo.
- Pheta bakeng sa mahlo a mang a setseng a thata. Beha tsohle ka poleiti.
- Fafatsa mahe a koahetsoeng ka lerōle le phofo la raese.
- Hala oli bakeng sa ho chesa ka ho teba. Hlakola lehe la ho qetela le setseng ka sekotlolo 'me le kenyetse lehe le nang le konyana ka tse ling tsa lehe lena le tšolotsoeng, ka bonolo le sisinyehe ho feta le ho teba ho fihlela ho khauta. Ha e etsoa, tsolla le ho beha lithaole tsa pampiri.
- Ho lokisa gravy: Noa oli ea ho pheha (3 tbsps) ka pane e tebileng 'me u kenyelle eiee e khethiloeng. Fry ho fihlela khauta e khanyang ka mebala 'me u kenye ginger le pastes ea garlic.
- Fry bakeng sa metsotso e 2-3 'me u kenye letsoho la langa le le lej le li-spice powders tse kenyeletsang garam Masala . Kopanya hantle. Fry ho fihlela oli e qala ho arohana le masala.
- Eketsa yogurt le 1/2 senoelo sa metsi ho masala. Kopanya hantle 'me u phehele metsotso e 2 hape.
- Hona joale eketsa Koftas e lokiselitsoeng ho ea holimo le ho e penya haholo, ka bonolo ho apara mahlakoreng 'ohle.
- Pheha metsotso e meng e 1 'me u tima mollo. Kenya likarolo ka halofo ka holimo.
- Hlobisa sejana ka coriander e hloekileng 'me u sebeletse ka cheseho ka Chapati .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 593 |
| Total Fat | 36 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 485 mg |
| Sodium | 403 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 3 g |
| Liprotheine | 35 g |